A follow up to last night's armed robbery: It was confirmed through the Wichita Police Department activity logs--the clerk wasn't physically hurt. It also noted the suspect committed another armed robbery an hour later about one and a half miles North on the same street. I'm so relieved the clerk wasn't physically harmed. Mentally and emotionally--I can't even imagine how that experience might affect someone. Racing away from the scene felt like the right thing to do, even though I felt horrible for the clerk left behind. There wasn't anything we could do other than what we did--get to a safe distance and call police.
It was difficult to fall asleep last night. It must have been 2am before I drifted. It set my day up for a rough one. Luckily, I was able to split the day in half and get a midday nap. It was necessary. My food schedule was tilted somewhat. I didn't feel like eating a big lunch, opting for an apple with natural peanut butter and a cup of coffee, instead. The consequence was less than 1,000 calories consumed by 6:30pm. I eventually caught up, but I'm still leaving 81 calories on the table tonight.
I must evaluate my weight maintenance calorie budget carefully, especially if I register another significant loss in a week. MyFitnessPal just told me "If every day were like today" I'd weigh 203.7 in five weeks. I'm not getting too worked up about it. I feel good, really good physically. It's just, the more weight I lose, the more I realize I need strength training. And for whatever reason I haven't made that commitment.
You know what I'm doing? I'm over-complicating the strength training thing. Yep! The very thing I passionately write and speak about NOT doing when it comes to weight loss, I'm doing when it comes to strength training. Consistency beats intensity applies in this regard, too. Right?
It's also very interesting that I haven't firmed up accountability and support measures for strength training. Why? Because if I did, I'd need to do it!! But I complicate it, so I avoid the accountability and support needed to encourage.
It reminds me of my water tweets. I didn't start incorporating those until about a year ago. I started after the person I was dating at the time asked why I didn't track and share water like I did everything else. My reply was straight up honest: "I don't want to be held accountable for my water goals." In other words--I wanted an out. If I didn't share the water consumption and I didn't want the water, by golly--I just wouldn't drink it--and nobody would be the wiser.
But then I started thinking about it--and going through all of the benefits increased water would provide and it was then, I realized: I needed to include the water tweets. Since then, it hasn't been perfect. I still have an occasional day when I don't hit the minimum goal--but 95% of the time, I do. And that's a dramatic improvement over the last year.
Accountability and support works.
I truly believe if I apply a greater importance level to strength training by installing some structured accountability and support, then I'll be in for an incredible "phase two" of this transformation.
Happy 'Back To The Future' Day!!!!
My Tweets Today:
Good Wednesday morning! Dark roast with two tablespoons half & half X 2 cups. 80 cal. pic.twitter.com/L724uFctaU— Sean Anderson (@SeanAAnderson) October 21, 2015
Breakfast in MFP... pic.twitter.com/7lrApLxcqX— Sean Anderson (@SeanAAnderson) October 21, 2015
Cheese omelet w/3 egg whts & 1 whl egg, 28g marble-jack & two slices provolone. 178g apple. 3.4oz banana. 503 cal. pic.twitter.com/9rv7IoE2YA— Sean Anderson (@SeanAAnderson) October 21, 2015
Dark roast with 2 tablespoons half & half. 143g apple with 32g natural peanut butter. 329 cal. pic.twitter.com/EnZqtmN1Cb— Sean Anderson (@SeanAAnderson) October 21, 2015
Homemade guacamole (134g avocado, 30g lght sr crm & finely diced red onion) w/28g blue corn chips & lettuce. 411 cal pic.twitter.com/Lm3frGX8gB— Sean Anderson (@SeanAAnderson) October 21, 2015
Two cups water in previous appetizer/holdover until later dinner, tweet. #wateraccountability— Sean Anderson (@SeanAAnderson) October 21, 2015
Level 20-30 min. #sweatmachine #endorphinparty #naturalhigh #ellipticaldancing pic.twitter.com/pdV1b4gscW— Sean Anderson (@SeanAAnderson) October 22, 2015
Dinner in MFP... pic.twitter.com/S8q1wrZtiS— Sean Anderson (@SeanAAnderson) October 22, 2015
4.2oz sirloin & 6.4oz baked cod filet, asparagus & 185g sweet potato w/red onion prepared w/3sec.oospray. 616 cal. pic.twitter.com/ZtsfuRbZfG— Sean Anderson (@SeanAAnderson) October 22, 2015
My dessert. Yum. 7oz pear, 3.5oz banana & 170g red seedless grapes. #lastfoodofday 280 cal. pic.twitter.com/fg5X8JHoFr— Sean Anderson (@SeanAAnderson) October 22, 2015
Thank you for reading and your continued support,