Day 252
A Free Day For Me Could Be Too Costly and The Sunday Night 10K
Recently the topic of allowing a “free day” came up. The only time I've done that was Thanksgiving and Christmas, and I still only allowed an additional 1,000 calories. Some people can handle a free day and then pretend that it didn't happen, I can't. That's just me. And now that I'm so far along on this journey, I seriously don't think I could make myself take advantage of one. I eat everything I like anyway! I've really been analyzing the concept of a “free day,” and I've come to the conclusion that fits me. Every other weight loss attempt found me just waiting for the day I could cut loose. I wasn't learning anything about portion control and eating responsibly. I was simply going through the motions needed to lose weight. I wasn't changing my brain. Back then, one day of eating whatever, whenever, and howmuchever I wanted, and it was over every time, completely off the wagon. I know experts say that an occasional free day is actually good for firing up your metabolism, I eat every three hours, that too will keep your metabolism running hot! If my long term goal is eating responsibly, then why would I want one day to eat whatever? It's something that really depends on the person. My opinion really only fits me because I know me. I know me very well. For some, a free day might mean one meal where they go out and just order whatever without regard to calories. That's not too bad. I guess it depends on what you consider a free day. To me it always meant a half-gallon of ice cream just for starters! I wrote about this on Day 34. On the topic of allowing a “cheat day”: I know that if I do it a little it will lead to a lot. Then the next thing you know I'm buying candy bars and half gallons of ice cream. I'm all about eating whatever you want and still losing weight, I'm proof it can be done, but I do have some boundaries. My wife and kids know that if daddy brings home a half gallon, it's all over. Irene is so good at recognizing when I've fallen off the wagon that she'll let me know she knows long before anyone else has a clue. If you see me drinking regular pop...I'm off the wagon. If you see me loading up a plate at a get together, I'm probably off the wagon. If you see me in the back alley behind the convenience store with a pint of Blue Bell and a plastic spoon, I'm off the wagon. But you will not see me doing any of those things, because I'm not only on the wagon, I'm strapped onto the wagon. If the wagon tipped over, I'd still be on the wagon. If the wagon started rolling down a mountain side, I'd be screaming in terror, but I'd still be on the wagon. What I'm trying to say is...I'm doing this now. And I imagine that some might be wondering when these blogs will stop. I've had so many great starts before, surely I'll mess up and go back to doing whatever sooner or later. Nope. If you stopped reading this blog and came back in two months, you would find Day 94 ready and waiting for you to read. That first sentence sums up why I wouldn't dare allow myself a free day early on this journey. And now after 252 days, I've learned too much about portion control and eating responsibly to ever wrap my mind around the free day concept. It just goes against the mental changes that I've developed, the ones that will keep my weight off for the rest of my life. These changes are the number one difference between this time and all the others.
The decision to walk a 10K today was made a few days ago. We decided to make it to the trail after night fall to avoid the sun, we burn too easily! I was joined by Courtney and her best friend Dylan. I'm sure Amber would have joined us too, but she's visiting at her boyfriends parents house three hours away. And a couple of friends that had planned on joining us had some changes to their holiday weekend plans that kept them away. Dylan is new to the workout scene and he did very good, making it two miles before heading home. Courtney and I decided we were not stopping until we hit 6.2 miles. I have to say it was a little more challenging tonight because of the humidity. We had to stop for water at two and four miles, very unusual, but a good thing never the less. I was really getting beat during the fourth mile, I was ready to call it a night, but just couldn't bring myself to stop. We said we would do it and we were going to get it done. It was a new endurance record for Courtney. I'm very proud of her, even after developing a nasty sore on her pinky toe, she stuck it out. It felt good to cross that imaginary finish line!
My mom is celebrating a big accomplishment. She just finished her first full week of walking everyday. She's already up to a mile too! She's progressing very nicely. I'm incredibly proud of her!
Tomorrow we're heading to Stillwater for Memorial Day. We'll visit family and friends all day and early evening, and I'm sure we'll go out for a Memorial Day dinner. We don't get down to Stillwater enough, so we're going to cram as much visiting in as possible. I better hit the pillow. Good night and...
Good Choices,
Sean
Monday, May 25, 2009
Sunday, May 24, 2009
Day 251 Switching Up The Breakfast and Another "Extreme Wow" Reaction
Day 251
Switching Up The Breakfast and Another “Extreme Wow” Reaction
This morning I enjoyed the traditional American breakfast of bacon and eggs. And would you believe it checked in at only 175 calories? Very true. We buy pre-cooked bacon, that way we don't get all the grease from frying bacon, we just throw it in the microwave and it gets nice and crispy. The calories are less...four slices are only 70 calories, as opposed to who knows what kind of calories if we soaked the bacon in hot grease. I had two eggs prepared without additional fat calories, on a non-stick surface of course and two slices of the bacon. The best breakfast I know of for losing weight and firing your metabolism up real good is actually steel cut oats. We eat them too, lightly sweetened and sometimes with a little milk, but today was different. I like switching it up every now and then. Keeps it very interesting.
I had an early broadcast from the Memorial Day weekend frenzy at Wal-Mart. My broadcast started at 9am and by 11am I needed some food. I found some prepackaged apple slices with a caramel and nuts dipping sauce for 140 calories. It was wonderful and the caramel and nuts made it seem like a sweet treat, it wasn't until the caramel was gone that I realized the apples tasted strange. Then I read the ingredients. Those apples had been treated with several chemicals and additives to keep them fresh. It really made them taste horrible alone. I should have grabbed a fresh apple or peach or maybe a banana. It would have been a better choice for sure. An old friend from way back showed up at the broadcast this morning. He asked me if I had seen a really big guy roaming around anywhere, I told him that guy is gone and never coming back! He was joking of course, but all he kept saying was “look at you man,” “look at you!” OK! I'm looking! I know! Isn't that great! He was amazed at the transformation so far. He knew me at my heaviest, somewhere around 510 or so...really, it may have been higher, it's not like I weighed regularly back then! Had I not run into him today, instead in about six more months, I doubt he would have recognized me at all. The changes are wonderful so far, but I'm still a big man...Just wait! The difference the next 111 pounds will make is going to be mind blowing! Especially for those who knew me back in my quarter ton days. For those who didn't know me back then, get ready for the pictures!
When I got home I had a decision to make. Get into the YMCA for a workout or make alternate workout plans for later and rest. I chose to rest. I took a nap this afternoon and it was good! Naps. They're not just for toddlers and senior citizens anymore! I good nap revitalizes me incredibly. I jumped up after an hour and a half and started planning dinner. We enjoyed grilled chicken, mashed potatoes, and baked beans! It was right at 460 for the entire plate, perfect! Our workout consisted of power walking at the trail and Sweatin' To The Oldies with Richard Simmons! I look up to Richard Simmons. That guy is the real deal. You will not find many people that are as famous as him that have maintained a very real, sincere, down to earth, caring attitude. He's done amazing things for people fighting this battle and he still does everyday. I recruited Courtney and a friend of hers to do it with me and it was awesome! They loved it too, it was a nice addition to our routine today.
Big time kudos go out to so many people who read this blog. My mom made it a mile in one stretch yesterday! That's a big accomplishment for her and I couldn't be more proud. My aunt Kelli (three years older than me---like a sister growing up---my moms sister), she's walked on numerous occasions this week and even survived an attack by a cat during one of them! Rachel read yesterdays blog, then put on her shoes and also walked a mile, That TOPS Lady, aka Amy, she finished a walk-a-thon this week by completing 30 miles...in one week! And Bonnie and her family in New Zealand walked to church and back! Remember, we're all at different levels along this journey. If you do what you can do and you do it with consistency, what you can do will turn into something you wouldn't even believe right now. I told my mom that she'll be doing a 5K before the year is over, and if she keeps it up, it will not even be a challenge! If you don't believe me, go back and read about my workout routine from Day 1. A quarter mile was absolutely all my 505 pound body could handle. Tomorrow we're doing a 10K, that's 6.2 miles! So, yeah, see! It gets easier, our endurance goes higher, and our body gets healthier!
I love where I'm headed. It feels so good to have come so far in the last 251 days. My life has changed dramatically and instead of reacting negatively to change, I've embraced it and I now love it! I've never felt better in my entire life! Good night and...
Good Choices,
Sean
Switching Up The Breakfast and Another “Extreme Wow” Reaction
This morning I enjoyed the traditional American breakfast of bacon and eggs. And would you believe it checked in at only 175 calories? Very true. We buy pre-cooked bacon, that way we don't get all the grease from frying bacon, we just throw it in the microwave and it gets nice and crispy. The calories are less...four slices are only 70 calories, as opposed to who knows what kind of calories if we soaked the bacon in hot grease. I had two eggs prepared without additional fat calories, on a non-stick surface of course and two slices of the bacon. The best breakfast I know of for losing weight and firing your metabolism up real good is actually steel cut oats. We eat them too, lightly sweetened and sometimes with a little milk, but today was different. I like switching it up every now and then. Keeps it very interesting.
I had an early broadcast from the Memorial Day weekend frenzy at Wal-Mart. My broadcast started at 9am and by 11am I needed some food. I found some prepackaged apple slices with a caramel and nuts dipping sauce for 140 calories. It was wonderful and the caramel and nuts made it seem like a sweet treat, it wasn't until the caramel was gone that I realized the apples tasted strange. Then I read the ingredients. Those apples had been treated with several chemicals and additives to keep them fresh. It really made them taste horrible alone. I should have grabbed a fresh apple or peach or maybe a banana. It would have been a better choice for sure. An old friend from way back showed up at the broadcast this morning. He asked me if I had seen a really big guy roaming around anywhere, I told him that guy is gone and never coming back! He was joking of course, but all he kept saying was “look at you man,” “look at you!” OK! I'm looking! I know! Isn't that great! He was amazed at the transformation so far. He knew me at my heaviest, somewhere around 510 or so...really, it may have been higher, it's not like I weighed regularly back then! Had I not run into him today, instead in about six more months, I doubt he would have recognized me at all. The changes are wonderful so far, but I'm still a big man...Just wait! The difference the next 111 pounds will make is going to be mind blowing! Especially for those who knew me back in my quarter ton days. For those who didn't know me back then, get ready for the pictures!
When I got home I had a decision to make. Get into the YMCA for a workout or make alternate workout plans for later and rest. I chose to rest. I took a nap this afternoon and it was good! Naps. They're not just for toddlers and senior citizens anymore! I good nap revitalizes me incredibly. I jumped up after an hour and a half and started planning dinner. We enjoyed grilled chicken, mashed potatoes, and baked beans! It was right at 460 for the entire plate, perfect! Our workout consisted of power walking at the trail and Sweatin' To The Oldies with Richard Simmons! I look up to Richard Simmons. That guy is the real deal. You will not find many people that are as famous as him that have maintained a very real, sincere, down to earth, caring attitude. He's done amazing things for people fighting this battle and he still does everyday. I recruited Courtney and a friend of hers to do it with me and it was awesome! They loved it too, it was a nice addition to our routine today.
Big time kudos go out to so many people who read this blog. My mom made it a mile in one stretch yesterday! That's a big accomplishment for her and I couldn't be more proud. My aunt Kelli (three years older than me---like a sister growing up---my moms sister), she's walked on numerous occasions this week and even survived an attack by a cat during one of them! Rachel read yesterdays blog, then put on her shoes and also walked a mile, That TOPS Lady, aka Amy, she finished a walk-a-thon this week by completing 30 miles...in one week! And Bonnie and her family in New Zealand walked to church and back! Remember, we're all at different levels along this journey. If you do what you can do and you do it with consistency, what you can do will turn into something you wouldn't even believe right now. I told my mom that she'll be doing a 5K before the year is over, and if she keeps it up, it will not even be a challenge! If you don't believe me, go back and read about my workout routine from Day 1. A quarter mile was absolutely all my 505 pound body could handle. Tomorrow we're doing a 10K, that's 6.2 miles! So, yeah, see! It gets easier, our endurance goes higher, and our body gets healthier!
I love where I'm headed. It feels so good to have come so far in the last 251 days. My life has changed dramatically and instead of reacting negatively to change, I've embraced it and I now love it! I've never felt better in my entire life! Good night and...
Good Choices,
Sean
Saturday, May 23, 2009
Day 250 Trusting Myself With Pasta and Let Me Tell You All About It!
Day 250
Trusting Myself With Pasta and Let Me Tell You All About It!
Any Friday can be one of the longest days of the week for me. Today was a long day. It was good, but long. I started the day at 4:45am and didn't get home for the night until 11:30pm. I did come home for a couple of hours in the late afternoon/early evening, long enough to prepare a wonderful dinner of salad, spaghetti with a beef and mushroom marinara, and garlic toast. Wow that dinner sounds dangerous huh? It wasn't. It's funny, because if you've read some of the early post in this blog, you might remember me talking about how “I avoid pasta because it's too much of a wild card in the calorie department.” I was straight up scared of pasta. Because I love it and I have a history with it. A history of eating wayyyy too much, way too often. It's very different now. For one, I have a food scale, so when a package of pasta says so many calories for this many ounces, I can measure it and see the amount I'm consuming without guessing at the calories. But the biggest difference for me has nothing to do with accurate calorie counts and everything to do with complete portion control over my plate. Yes I avoided pasta dishes before because I was afraid of what the calorie count might be and unsure of an exact number, but mainly I was afraid of my portion control abilities. I use to completely fill a normal size plate at least a couple of times and you can bet I was going to have at least two slices of bread, maybe three. This evening I enjoyed a normal portion of spaghetti and one slice of bread, and I was very satisfied. I did not reach for more. My plate checked in at 450 calories, and I needed to keep it under 500, so I was done! This whole eating responsibly thing is becoming habit, it's like I'm a completely different person, it feels great!
Dr. Amy Cox of the Ranch Wellness Center was my co-host this morning on my radio show. It was a great show and a lot of fun. Dr. Amy has asked me to speak at her 2nd Annual Optimal Health Challenge seminars, especially the first one. The first meeting focuses on the mental aspects of making positive changes for your health. I'm thrilled and honored to be a part of this exciting program. It's so hard to believe that 250 days ago I was a 505 pound mess of a man, and now I'm being asked to speak at seminars focusing on Optimal Health. It's a testament to how far we can come in a relatively short time when we make an iron-clad decision to change and we pursue that change with passion and an honest, consistent effort.
I had an opportunity to give a private “mini-seminar” to a couple of teenagers today. I stopped by a friends dock at the lake and found a co-workers kids and one of their friends swimming. One of the kids and the friend are overweight and have been for some time. The great thing is, they're both very active and into football, so they're planning a summer of weight training and working out. They were shocked at the difference in me and I was more than happy to explain some of the fundamentals I've learned along this journey. After talking to their mom and talking with them for a few minutes, I gathered that their biggest challenge was the food part. They've got the physical exercise part. So I gave them a quick little overview on metabolism, utilizing the wood burning stove analogy and the art of portion control. I also talked about the mental aspects when it comes to food. They listened intently and even asked questions, so I know they were genuinely interested. These kids have the opportunity to put obesity behind them at an early age. With the proper knowledge and understanding, they can do it and be free for the rest of their lives.
I just can't help talking about the changes and the simple steps I've taken to get to where I am now. If you ask me to tell you, get ready, because we're going to be chatting for a little bit! I recently jogged into Wal-Mart for a few quick items, and ended up running into an acquaintance who quizzed me about what I'm doing, and I stood there by the potatoes for 45 minutes as they listened close to just about every facet of this journey. Sometimes I have to remind myself to be brief, sometimes a condensed version is the best version for the circumstance, but as long as they're really interested and listening with the look that says “tell me more,” I just have to do it. I can tell when someone is interested or just being polite and could really care less. I have a pretty good filter for that. If I sense they're only interested in small talk, I don't spend the energy, but if I sense that they could really benefit and want to benefit from what I might say, then we're going to talk my friend.
I spent some time with a friend this evening and didn't get home until 11:30pm. I still needed to hit the trail for a good walk and write this blog. Irene and I switched vehicles this evening, so I had to workout without my iPod! I hate that! I know I endured the first three months worth of workouts without any musical accompaniment, but I'm hooked on it now. It was very different not getting into the rhythm of my favorite songs out on the trail. I was forced to hear every strange sound the midnight hour offers on a dark lonely walking trail. I spook myself too easily sometimes. It's really funny. I sometimes look like Curly from the three stooges out there...But only when I'm alone. When I'm with someone else, I'm not scared of anything. Makes perfect sense. When we're alone we feel the most vulnerable. It's natural. How we stay focused and on track, even when no one is watching, that's a real indicator of where we are mentally on this journey. Getting real and honest with myself about my behaviors has been a wonderful experience.
I have a remote broadcast at Wal-Mart in the morning from 9am to 1pm. Every time I do one of these, I'm hoping that guy comes back that made the rude comment to me about the rice krispy treat. Remember that one? “Are you gonna sit there all day and eat those...?” Some people. I've lost a bunch more weight since then. Come on back Mr. Inappropriate talker! Let me enlighten you...No, probably wouldn't be worth my time.
Thank you for reading my daily blog. We're on a wonderful journey here, thanks for coming along! Good night and...
Good Choices,
Sean
Trusting Myself With Pasta and Let Me Tell You All About It!
Any Friday can be one of the longest days of the week for me. Today was a long day. It was good, but long. I started the day at 4:45am and didn't get home for the night until 11:30pm. I did come home for a couple of hours in the late afternoon/early evening, long enough to prepare a wonderful dinner of salad, spaghetti with a beef and mushroom marinara, and garlic toast. Wow that dinner sounds dangerous huh? It wasn't. It's funny, because if you've read some of the early post in this blog, you might remember me talking about how “I avoid pasta because it's too much of a wild card in the calorie department.” I was straight up scared of pasta. Because I love it and I have a history with it. A history of eating wayyyy too much, way too often. It's very different now. For one, I have a food scale, so when a package of pasta says so many calories for this many ounces, I can measure it and see the amount I'm consuming without guessing at the calories. But the biggest difference for me has nothing to do with accurate calorie counts and everything to do with complete portion control over my plate. Yes I avoided pasta dishes before because I was afraid of what the calorie count might be and unsure of an exact number, but mainly I was afraid of my portion control abilities. I use to completely fill a normal size plate at least a couple of times and you can bet I was going to have at least two slices of bread, maybe three. This evening I enjoyed a normal portion of spaghetti and one slice of bread, and I was very satisfied. I did not reach for more. My plate checked in at 450 calories, and I needed to keep it under 500, so I was done! This whole eating responsibly thing is becoming habit, it's like I'm a completely different person, it feels great!
Dr. Amy Cox of the Ranch Wellness Center was my co-host this morning on my radio show. It was a great show and a lot of fun. Dr. Amy has asked me to speak at her 2nd Annual Optimal Health Challenge seminars, especially the first one. The first meeting focuses on the mental aspects of making positive changes for your health. I'm thrilled and honored to be a part of this exciting program. It's so hard to believe that 250 days ago I was a 505 pound mess of a man, and now I'm being asked to speak at seminars focusing on Optimal Health. It's a testament to how far we can come in a relatively short time when we make an iron-clad decision to change and we pursue that change with passion and an honest, consistent effort.
I had an opportunity to give a private “mini-seminar” to a couple of teenagers today. I stopped by a friends dock at the lake and found a co-workers kids and one of their friends swimming. One of the kids and the friend are overweight and have been for some time. The great thing is, they're both very active and into football, so they're planning a summer of weight training and working out. They were shocked at the difference in me and I was more than happy to explain some of the fundamentals I've learned along this journey. After talking to their mom and talking with them for a few minutes, I gathered that their biggest challenge was the food part. They've got the physical exercise part. So I gave them a quick little overview on metabolism, utilizing the wood burning stove analogy and the art of portion control. I also talked about the mental aspects when it comes to food. They listened intently and even asked questions, so I know they were genuinely interested. These kids have the opportunity to put obesity behind them at an early age. With the proper knowledge and understanding, they can do it and be free for the rest of their lives.
I just can't help talking about the changes and the simple steps I've taken to get to where I am now. If you ask me to tell you, get ready, because we're going to be chatting for a little bit! I recently jogged into Wal-Mart for a few quick items, and ended up running into an acquaintance who quizzed me about what I'm doing, and I stood there by the potatoes for 45 minutes as they listened close to just about every facet of this journey. Sometimes I have to remind myself to be brief, sometimes a condensed version is the best version for the circumstance, but as long as they're really interested and listening with the look that says “tell me more,” I just have to do it. I can tell when someone is interested or just being polite and could really care less. I have a pretty good filter for that. If I sense they're only interested in small talk, I don't spend the energy, but if I sense that they could really benefit and want to benefit from what I might say, then we're going to talk my friend.
I spent some time with a friend this evening and didn't get home until 11:30pm. I still needed to hit the trail for a good walk and write this blog. Irene and I switched vehicles this evening, so I had to workout without my iPod! I hate that! I know I endured the first three months worth of workouts without any musical accompaniment, but I'm hooked on it now. It was very different not getting into the rhythm of my favorite songs out on the trail. I was forced to hear every strange sound the midnight hour offers on a dark lonely walking trail. I spook myself too easily sometimes. It's really funny. I sometimes look like Curly from the three stooges out there...But only when I'm alone. When I'm with someone else, I'm not scared of anything. Makes perfect sense. When we're alone we feel the most vulnerable. It's natural. How we stay focused and on track, even when no one is watching, that's a real indicator of where we are mentally on this journey. Getting real and honest with myself about my behaviors has been a wonderful experience.
I have a remote broadcast at Wal-Mart in the morning from 9am to 1pm. Every time I do one of these, I'm hoping that guy comes back that made the rude comment to me about the rice krispy treat. Remember that one? “Are you gonna sit there all day and eat those...?” Some people. I've lost a bunch more weight since then. Come on back Mr. Inappropriate talker! Let me enlighten you...No, probably wouldn't be worth my time.
Thank you for reading my daily blog. We're on a wonderful journey here, thanks for coming along! Good night and...
Good Choices,
Sean
Friday, May 22, 2009
Day 249 Epiphany: A sudden insight into the reality or essential meaning of something.
Day 249
Epiphany: A sudden insight into the reality or essential meaning of something.
You never know who you might inspire when you share your struggle and triumphs with others. That has been the real unexpected blessing for me in writing this blog every day. I'm very proud of all the wonderful people that read every post and have been inspired to start their own journey to better health and fitness. I mentioned Bonnie the other day, remember, she's the one who read every single posting from this blog in one single day. I recently ran across her blog post titled “It Was An Epiphany!” I smiled from ear to ear as I read what she had written about this blog and the effect on her and her husband. I think they're from New Zealand or Australia, I just asked and haven't heard back just yet. I've deduced this because in her writings she's a day ahead of us and it's really cold where they are. For someone like me who has never traveled outside the United States, I think that's really cool to have a positive effect on people on the other side of the world. Here's the deal: I sincerely care about people who are struggling with morbid obesity. And since I do, I naturally want to share with as many people as I can what I've discovered along this road. When I suggest to someone to go back and read from Day 1, I'm hoping they do, so they can gain the full perspective of this journey. The ups and downs, the good days, the bad days and every big and small revelation that has brightened the path. It's all apart of successfully defeating this life long fight against obesity. The reaction that Bonnie and her husband had to this blog is exactly what I hope you have. An epiphany! I remember when I had mine, in fact I've had several of these epiphanies throughout this journey and I'm still learning every day. With Bonnie's permission, here's an excerpt from her blog: Today, while lying in bed still sick with whatever this is, I read the entire blog of a guy named Sean who is working his way towards losing almost 300 lbs. He is about half-way there. Click here to read his blog (also on the side bar), start with Day 1 and read the whole thing. It is awesome!
Anyway, after reading Sean's blog it suddenly occurred to me, like an epiphany, that if I eat less I will lose weight. What a minute...let me say it again. If I eat less I will lose weight. Oh my goodness. Why didn't anyone ever tell me that before? Okay, I am being sarcastic now. But it was one of those moments when the heaven's opened up and the angels sang. Suddenly I understood what I need to do. I don't need Weight Watchers meetings or surgery or even fancy diet food. I just need to count my calories, stick to a plan, drink water, and exercise as much as I can. So, tonight I made DH read Sean's blog as well. I thought maybe reading about another guy (a bigger guy) would motivate my hubby to get on this journey as well. He was stunned. It helps to know that someone else who is big, as big as we are, bigger even (when he started) can do it. You too can read her daily blog at http://www.nomorestinkingthinking.blogspot.com/ This was such a delight to read. They completely get it! I mean they got it good. One of the main messages that I've tried to convey in this blog is that you really don't need a special system or special product or anything else. In fact you have a better chance at succeeding long term if you don't use a special system or product. The wonderful things I've learned along this journey will be with me forever and they are things that you just can't buy at the store. You see, I spent years thinking that my weight loss solution hadn't been invented yet, never stopping to think that I might have the power within to change. I was waiting for something or someone to do it for me. I knew that if I kept waiting, my life would surely end at a very young age. Once I decided to steamroll every excuse or rationalization that came along, and decided to make this journey a top priority, and once I decided to stop lying to myself and get 100% honest about my bad food behaviors, once I did all of that, everything just fell into place. You add to it the concept that it's impossible to cheat because nothing is off limits in proper portions, thus eliminating the deprivation factor, and how could I not lose weight successfully? No special foods, no special “meal replacement” products, just real food consumed in real everyday life, just like the food I'll consume the rest of my life! Can you even imagine carrying around over 500 pounds for nearly two decades? I can't believe I did! But I've pulled it all together and I'm on my way toward an amazing transformation of mind and body. It's my duty, my pleasure, and my mission to share what I've learned along the way, and to tell you: You can do this too.
I was pleasantly sore last night and this morning from my “Extreme Energy” experience. It felt real good. I can go out and walk a 10K without ever stopping, even at about a 4 mph pace, and still not feel the effects like I did from that class. It was all good. Allowing myself to get settled into a routine of doing the same workout day in and day out is something that had to change. And the recent addition of racquetball play, this class I plan on doing every week, weight training, and the soon to be added swimming, oh my! It'll be fantastic! I'm even thinking about investing in some tennis rackets and balls. I think tennis would be a blast.
I talked to Brandon, The “Lose To Win” Biggest Loser yesterday. We're planning a Sunday 10K this weekend. If you're close to these parts and would like to join us, just send a message and we'll coordinate the start time later. Brandon has lost a whopping 80 pounds so far and continues to run neck and neck with me on the scale. That's a fun and friendly little competition! Brandon's a fierce competitor and to be honest, this is one competition I wouldn't mind losing. I'm just happy to be in the running with such good company.
Tomorrow morning I'm having a guest host on my radio show. Dr. Amy will once again join me from 7am to 9am. Dr. Amy has some exciting news to share about what's coming up at The Ranch Wellness Center. Dr. Amy has devoted her life to wellness and teaching what she has learned about a variety of things that have changed her life for the better and can do the same for you! And she does it without regard for her own personal gain. If you're within listening range, I hope you tune in!
I'm feeling so wonderful these days about my shrinking size. My 48's are loose and getting real baggy. Remember when they were too tight to wear comfortably? And those 54's? I don't even wear them anymore at all...They're just way too big. Coming from a size 62-64, that sounds so wonderful to say! Thank you for reading. I try to reply to most everyone that sends an e-mail about or comments this blog. If I haven't responded in awhile, please forgive me! I have to get caught up on the weekends because my schedule during the week is often over-loaded. Good night and...
Good Choices,
Sean
Epiphany: A sudden insight into the reality or essential meaning of something.
You never know who you might inspire when you share your struggle and triumphs with others. That has been the real unexpected blessing for me in writing this blog every day. I'm very proud of all the wonderful people that read every post and have been inspired to start their own journey to better health and fitness. I mentioned Bonnie the other day, remember, she's the one who read every single posting from this blog in one single day. I recently ran across her blog post titled “It Was An Epiphany!” I smiled from ear to ear as I read what she had written about this blog and the effect on her and her husband. I think they're from New Zealand or Australia, I just asked and haven't heard back just yet. I've deduced this because in her writings she's a day ahead of us and it's really cold where they are. For someone like me who has never traveled outside the United States, I think that's really cool to have a positive effect on people on the other side of the world. Here's the deal: I sincerely care about people who are struggling with morbid obesity. And since I do, I naturally want to share with as many people as I can what I've discovered along this road. When I suggest to someone to go back and read from Day 1, I'm hoping they do, so they can gain the full perspective of this journey. The ups and downs, the good days, the bad days and every big and small revelation that has brightened the path. It's all apart of successfully defeating this life long fight against obesity. The reaction that Bonnie and her husband had to this blog is exactly what I hope you have. An epiphany! I remember when I had mine, in fact I've had several of these epiphanies throughout this journey and I'm still learning every day. With Bonnie's permission, here's an excerpt from her blog: Today, while lying in bed still sick with whatever this is, I read the entire blog of a guy named Sean who is working his way towards losing almost 300 lbs. He is about half-way there. Click here to read his blog (also on the side bar), start with Day 1 and read the whole thing. It is awesome!
Anyway, after reading Sean's blog it suddenly occurred to me, like an epiphany, that if I eat less I will lose weight. What a minute...let me say it again. If I eat less I will lose weight. Oh my goodness. Why didn't anyone ever tell me that before? Okay, I am being sarcastic now. But it was one of those moments when the heaven's opened up and the angels sang. Suddenly I understood what I need to do. I don't need Weight Watchers meetings or surgery or even fancy diet food. I just need to count my calories, stick to a plan, drink water, and exercise as much as I can. So, tonight I made DH read Sean's blog as well. I thought maybe reading about another guy (a bigger guy) would motivate my hubby to get on this journey as well. He was stunned. It helps to know that someone else who is big, as big as we are, bigger even (when he started) can do it. You too can read her daily blog at http://www.nomorestinkingthinking.blogspot.com/ This was such a delight to read. They completely get it! I mean they got it good. One of the main messages that I've tried to convey in this blog is that you really don't need a special system or special product or anything else. In fact you have a better chance at succeeding long term if you don't use a special system or product. The wonderful things I've learned along this journey will be with me forever and they are things that you just can't buy at the store. You see, I spent years thinking that my weight loss solution hadn't been invented yet, never stopping to think that I might have the power within to change. I was waiting for something or someone to do it for me. I knew that if I kept waiting, my life would surely end at a very young age. Once I decided to steamroll every excuse or rationalization that came along, and decided to make this journey a top priority, and once I decided to stop lying to myself and get 100% honest about my bad food behaviors, once I did all of that, everything just fell into place. You add to it the concept that it's impossible to cheat because nothing is off limits in proper portions, thus eliminating the deprivation factor, and how could I not lose weight successfully? No special foods, no special “meal replacement” products, just real food consumed in real everyday life, just like the food I'll consume the rest of my life! Can you even imagine carrying around over 500 pounds for nearly two decades? I can't believe I did! But I've pulled it all together and I'm on my way toward an amazing transformation of mind and body. It's my duty, my pleasure, and my mission to share what I've learned along the way, and to tell you: You can do this too.
I was pleasantly sore last night and this morning from my “Extreme Energy” experience. It felt real good. I can go out and walk a 10K without ever stopping, even at about a 4 mph pace, and still not feel the effects like I did from that class. It was all good. Allowing myself to get settled into a routine of doing the same workout day in and day out is something that had to change. And the recent addition of racquetball play, this class I plan on doing every week, weight training, and the soon to be added swimming, oh my! It'll be fantastic! I'm even thinking about investing in some tennis rackets and balls. I think tennis would be a blast.
I talked to Brandon, The “Lose To Win” Biggest Loser yesterday. We're planning a Sunday 10K this weekend. If you're close to these parts and would like to join us, just send a message and we'll coordinate the start time later. Brandon has lost a whopping 80 pounds so far and continues to run neck and neck with me on the scale. That's a fun and friendly little competition! Brandon's a fierce competitor and to be honest, this is one competition I wouldn't mind losing. I'm just happy to be in the running with such good company.
Tomorrow morning I'm having a guest host on my radio show. Dr. Amy will once again join me from 7am to 9am. Dr. Amy has some exciting news to share about what's coming up at The Ranch Wellness Center. Dr. Amy has devoted her life to wellness and teaching what she has learned about a variety of things that have changed her life for the better and can do the same for you! And she does it without regard for her own personal gain. If you're within listening range, I hope you tune in!
I'm feeling so wonderful these days about my shrinking size. My 48's are loose and getting real baggy. Remember when they were too tight to wear comfortably? And those 54's? I don't even wear them anymore at all...They're just way too big. Coming from a size 62-64, that sounds so wonderful to say! Thank you for reading. I try to reply to most everyone that sends an e-mail about or comments this blog. If I haven't responded in awhile, please forgive me! I have to get caught up on the weekends because my schedule during the week is often over-loaded. Good night and...
Good Choices,
Sean
Wednesday, May 20, 2009
Day 248 Better Choices Come Naturally and An "Extreme Energy" Challenge
Day 248
Better Choices Come Naturally and An “Extreme Energy” Challenge
I most always have apple slices marinated in lemon juice for a snack at some point during the day, usually around three hours after breakfast, about 8am. Irene is like a master at slicing those things so perfectly, so she sliced up several baggies full, poured in the lemon juice, and put 'em in the fridge. This morning I enjoyed apple slices marinated in lemon for over 24 hours! It was amazing. The lemon juice had started taking off some of the color, making the lemon juice pink. The apples were a tad softer than normal and the combination of sweet and sour exploded with every bite! This is really a perfect example of how my eating habits have naturally evolved over the last 248 days. Not too long ago, say even as close as 120 days ago, a typical snack for me might be 110 calories worth of Funyuns, now it's lemon marinated apple slices. It wasn't forced, I didn't make myself do anything that I didn't want. Oh and just to show you that I'm not finished occasionally enjoying Funyuns, I had a 110 calorie pack of 'em this afternoon. But overall my choices have naturally improved without any feelings of deprivation.
If you haven't subscribed to my Twitter, then I invite you to do that! I was extremely reluctant to join the Twitter craze, but I do see some value or I wouldn't still be Tweeting. I often send Tweets that tell what I'm eating, when I'm exercising, and I try to offer some little motivational blurbs here and there. Some days I Tweet a bunch and others not so much. If you feel inclined my Twitter profile is www.twitter.com/SeanAAnderson
I had the opportunity last night to have a little more rest than I normally do, and I have to say, it makes an amazing difference! I know, big news flash huh? Proper rest makes you feel better? Really Sean? Of course it does. I plan on getting some more tonight! I sincerely appreciate all of the wonderful comments and e-mails I received about last night's blog. One anonymous comment from someone who lives close by I'm sure, suggested I try a workout class called “Extreme Energy” with fitness and life coach Melissa Walden. I sent a text to Melissa asking the when, where, and how much? She replied with a wonderful answer! She teaches the class every Wednesday at 5:30 at the YMCA, and it's open and free to members of the YMCA! That's us! She told me to be there and I said I would try. I thought seriously about going to this class all day. Then I would think, well, maybe I should just stick with the tried and true for now. But what am I afraid of? Getting my behind kicked? I love the feeling of a great workout and this “Extreme Energy” sounds like it would be an amazing thing! I made the decision to go and give it a try. I recruited Amber to go, because I can't get Courtney away from her school books today with tomorrow being the last day of finals and Irene had to get some rest before working all night at a job where she's constantly moving. Amber enthusiastically accepted the challenge and soon we were on our way to the YMCA with a little bit of nervous anticipation.
I think at 505 pounds I would have died at the Y had I attempted this class. They probably wouldn't have allowed me to even make the attempt at 505. Of course at 505 I avoided the YMCA at every turn. I wouldn't even drive by the YMCA at 505 pounds, I didn't want to be reminded that I really needed to be in there doing something. Melissa told me it was a combination of kick boxing and Tae Bo, wow, really? Both? Maybe I should just start at kicking, then see where it takes me from there. The combination kind of sounded a little too advanced at my current weight, but Melissa assured me that I would be fine. I could do it at my level and to just “keep moving.” Oh my, did we ever keep moving. In the first five minutes I discovered muscles I didn't know existed. My legs haven't kicked like I was a street fighting Rockett since I was...wait a minute, they've never kicked like anything. Suddenly my legs felt like they weighed a thousand pounds each. Burn baby burn! I did my best to keep up, but as expected I fell behind a few times. I looked over at Amber a few times and we gave each other the look of oh my, what have we got ourselves into here? But we couldn't quit. We had to keep moving. Melissa is a wonderful teacher, she wasn't putting any unreasonable demands on me or Amber, she said “just keep moving.” I can do that. We were staying for the duration! I noticed the padded mats hanging on the wall and I hoped that Melissa was about to announce “Nap Time!” Maybe a break with a little snack? No. OK then, let's do this! And I couldn't stop in front of Amber! She looks up to me, she's following my lead. The leader can't quit! After a half hour I looked over at Amber and she was really giving it her best, so by golly I was going to give it mine too! Who's the leader here? I'm very proud of her, she's going to have an amazing transformation and story to share someday! She's already come a long way. As we got into the stretching and mat exercises late in the class, I could clearly see that I was going to make it just fine. I'm still shocked by the burn I felt from muscles that have been silent for years. It was exactly what the name suggest, pure energy. It was truly an amazing workout. I'm so happy we did it and I'm positive that it will not be the last time. A very nice lady came up to me after the class and told me that she reads this blog everyday. That made me feel even better. I thanked her for reading and asked if she was the one who suggested the class in that anonymous comment this morning, she said she wasn't. Thank you Melissa for a wonderful experience for my daughter and me!
After the class we hurried home and had an amazing dinner. I grilled some chicken breast on the backyard grill in between errands and appointments this afternoon, I almost over cooked them, but really they were perfect. We warmed them up, added a baked potato, and a bunch of green beans and it was a fantastic meal! I enjoyed sour cream on my potato and I mixed a couple of cheese slices with the green beans, allowing it to melt, then mixing right before serving. The entire meal checked in at 440 calories and it was very satisfying! After dinner I still had nearly 300 calories left for the day, so I enjoyed a 60 calorie Dark Chocolate Ice Cream Fudge bar, the Popsicle brand. I just enjoyed some more apples and a 40 calorie Bomb Pop. That's right, 40 calories in a Bomb Pop! It's my favorite popsicle treat of all time. As a kid I would run down the ice cream truck to get one of these sweet creations, totally unaware that I was making possibly the best choice on the old ice cream truck. I do think the Bomb Pops of old were a little bigger in size. But hey, the 40 calorie version is totally wonderful!
Day 248 was a fantastic success. Another day, another page, another stride toward my ultimate goal is in the books. Thank you for reading. Good night and...
Good Choices,
Sean
Better Choices Come Naturally and An “Extreme Energy” Challenge
I most always have apple slices marinated in lemon juice for a snack at some point during the day, usually around three hours after breakfast, about 8am. Irene is like a master at slicing those things so perfectly, so she sliced up several baggies full, poured in the lemon juice, and put 'em in the fridge. This morning I enjoyed apple slices marinated in lemon for over 24 hours! It was amazing. The lemon juice had started taking off some of the color, making the lemon juice pink. The apples were a tad softer than normal and the combination of sweet and sour exploded with every bite! This is really a perfect example of how my eating habits have naturally evolved over the last 248 days. Not too long ago, say even as close as 120 days ago, a typical snack for me might be 110 calories worth of Funyuns, now it's lemon marinated apple slices. It wasn't forced, I didn't make myself do anything that I didn't want. Oh and just to show you that I'm not finished occasionally enjoying Funyuns, I had a 110 calorie pack of 'em this afternoon. But overall my choices have naturally improved without any feelings of deprivation.
If you haven't subscribed to my Twitter, then I invite you to do that! I was extremely reluctant to join the Twitter craze, but I do see some value or I wouldn't still be Tweeting. I often send Tweets that tell what I'm eating, when I'm exercising, and I try to offer some little motivational blurbs here and there. Some days I Tweet a bunch and others not so much. If you feel inclined my Twitter profile is www.twitter.com/SeanAAnderson
I had the opportunity last night to have a little more rest than I normally do, and I have to say, it makes an amazing difference! I know, big news flash huh? Proper rest makes you feel better? Really Sean? Of course it does. I plan on getting some more tonight! I sincerely appreciate all of the wonderful comments and e-mails I received about last night's blog. One anonymous comment from someone who lives close by I'm sure, suggested I try a workout class called “Extreme Energy” with fitness and life coach Melissa Walden. I sent a text to Melissa asking the when, where, and how much? She replied with a wonderful answer! She teaches the class every Wednesday at 5:30 at the YMCA, and it's open and free to members of the YMCA! That's us! She told me to be there and I said I would try. I thought seriously about going to this class all day. Then I would think, well, maybe I should just stick with the tried and true for now. But what am I afraid of? Getting my behind kicked? I love the feeling of a great workout and this “Extreme Energy” sounds like it would be an amazing thing! I made the decision to go and give it a try. I recruited Amber to go, because I can't get Courtney away from her school books today with tomorrow being the last day of finals and Irene had to get some rest before working all night at a job where she's constantly moving. Amber enthusiastically accepted the challenge and soon we were on our way to the YMCA with a little bit of nervous anticipation.
I think at 505 pounds I would have died at the Y had I attempted this class. They probably wouldn't have allowed me to even make the attempt at 505. Of course at 505 I avoided the YMCA at every turn. I wouldn't even drive by the YMCA at 505 pounds, I didn't want to be reminded that I really needed to be in there doing something. Melissa told me it was a combination of kick boxing and Tae Bo, wow, really? Both? Maybe I should just start at kicking, then see where it takes me from there. The combination kind of sounded a little too advanced at my current weight, but Melissa assured me that I would be fine. I could do it at my level and to just “keep moving.” Oh my, did we ever keep moving. In the first five minutes I discovered muscles I didn't know existed. My legs haven't kicked like I was a street fighting Rockett since I was...wait a minute, they've never kicked like anything. Suddenly my legs felt like they weighed a thousand pounds each. Burn baby burn! I did my best to keep up, but as expected I fell behind a few times. I looked over at Amber a few times and we gave each other the look of oh my, what have we got ourselves into here? But we couldn't quit. We had to keep moving. Melissa is a wonderful teacher, she wasn't putting any unreasonable demands on me or Amber, she said “just keep moving.” I can do that. We were staying for the duration! I noticed the padded mats hanging on the wall and I hoped that Melissa was about to announce “Nap Time!” Maybe a break with a little snack? No. OK then, let's do this! And I couldn't stop in front of Amber! She looks up to me, she's following my lead. The leader can't quit! After a half hour I looked over at Amber and she was really giving it her best, so by golly I was going to give it mine too! Who's the leader here? I'm very proud of her, she's going to have an amazing transformation and story to share someday! She's already come a long way. As we got into the stretching and mat exercises late in the class, I could clearly see that I was going to make it just fine. I'm still shocked by the burn I felt from muscles that have been silent for years. It was exactly what the name suggest, pure energy. It was truly an amazing workout. I'm so happy we did it and I'm positive that it will not be the last time. A very nice lady came up to me after the class and told me that she reads this blog everyday. That made me feel even better. I thanked her for reading and asked if she was the one who suggested the class in that anonymous comment this morning, she said she wasn't. Thank you Melissa for a wonderful experience for my daughter and me!
After the class we hurried home and had an amazing dinner. I grilled some chicken breast on the backyard grill in between errands and appointments this afternoon, I almost over cooked them, but really they were perfect. We warmed them up, added a baked potato, and a bunch of green beans and it was a fantastic meal! I enjoyed sour cream on my potato and I mixed a couple of cheese slices with the green beans, allowing it to melt, then mixing right before serving. The entire meal checked in at 440 calories and it was very satisfying! After dinner I still had nearly 300 calories left for the day, so I enjoyed a 60 calorie Dark Chocolate Ice Cream Fudge bar, the Popsicle brand. I just enjoyed some more apples and a 40 calorie Bomb Pop. That's right, 40 calories in a Bomb Pop! It's my favorite popsicle treat of all time. As a kid I would run down the ice cream truck to get one of these sweet creations, totally unaware that I was making possibly the best choice on the old ice cream truck. I do think the Bomb Pops of old were a little bigger in size. But hey, the 40 calorie version is totally wonderful!
Day 248 was a fantastic success. Another day, another page, another stride toward my ultimate goal is in the books. Thank you for reading. Good night and...
Good Choices,
Sean
Tuesday, May 19, 2009
Day 247 Not Feeling It and Role Reversal Saves The Day
Day 247
Not Feeling It and Role Reversal Saves The Day
I have to admit, some days I just don't feel like working out. I've said it before. Other days, you couldn't keep me from working out, and working out hard! Today was a stressful day. I've figured out that when I get stressed I no longer turn to food for comfort, instead I turn to my bed. I need to modify that behavior to make me want to go work out. Thank goodness the girls are so fired up, they wouldn't let me miss working out tonight! I'm very thankful to them for that. It's a wonderful thing to have a support system like this. I hope you have one too. If not, recruit a friend or maybe befriend someone at the trail or at the gym, and try to gain a workout buddy. I swear, if the girls wouldn't have pushed, I would have decided to take it easy tonight. And you know that isn't like me. I'm driven, I'm focused, I'm changing my life for the better and cheering on my friends and family to do the same. I most always play the role of the motivator, but tonight that role shifted. The girls, my workout buddies, they were the motivators. And you know what? Once I started working out tonight at the YMCA, I felt much better. I needed that big time today. And this role reversal, it isn't the first time it's happened, and it will not be the last. I'm not perfect, never claimed to be, but I continually strive to understand what I do and why I do it. That's something I never paid much attention to before this journey. And it's one of the many keys to my success so far. I was never honest enough with myself to ever recognize the true motivations of my past bad behaviors. I was too busy eating and not exercising to really pay attention. Not anymore. Oh no, not anymore.
I had a dentist appointment today for a couple of fillings. That was the least of my stress. In fact, Dr. Tyndall makes it very easy. He's really good and so is his staff. I've never felt more comfortable in a dentist chair. After the appointment I drove to the house and relaxed for a little while so the feeling could come back in my face. It did and then I realized how sore my jaw was from opening wide! I wasn't voicing any commercials the rest of the day! I did go back to the studio for a little while in the afternoon to look over production I need to do tomorrow. After leaving the studio I realized that I like using my armrest in the mini-van. I know, it seems so small and not a real big deal, but you see...I never used the armrest before. I just noticed how wonderfully comfortable using the armrest can be! I was always too wide to use the armrest! Not anymore. Oh no, not anymore.
I'm putting today behind me and feeling good about the outcome. My calorie budget was just right, my workout was awesome, and I'm going to bed a little earlier than I normally do. It makes me feel good to be at the point where even the bad days are good when it comes to eating right and working out. I never imagined I would find this place, but it's a nice place to be! Thank you for reading, good night and...
Good Choices,
Sean
Not Feeling It and Role Reversal Saves The Day
I have to admit, some days I just don't feel like working out. I've said it before. Other days, you couldn't keep me from working out, and working out hard! Today was a stressful day. I've figured out that when I get stressed I no longer turn to food for comfort, instead I turn to my bed. I need to modify that behavior to make me want to go work out. Thank goodness the girls are so fired up, they wouldn't let me miss working out tonight! I'm very thankful to them for that. It's a wonderful thing to have a support system like this. I hope you have one too. If not, recruit a friend or maybe befriend someone at the trail or at the gym, and try to gain a workout buddy. I swear, if the girls wouldn't have pushed, I would have decided to take it easy tonight. And you know that isn't like me. I'm driven, I'm focused, I'm changing my life for the better and cheering on my friends and family to do the same. I most always play the role of the motivator, but tonight that role shifted. The girls, my workout buddies, they were the motivators. And you know what? Once I started working out tonight at the YMCA, I felt much better. I needed that big time today. And this role reversal, it isn't the first time it's happened, and it will not be the last. I'm not perfect, never claimed to be, but I continually strive to understand what I do and why I do it. That's something I never paid much attention to before this journey. And it's one of the many keys to my success so far. I was never honest enough with myself to ever recognize the true motivations of my past bad behaviors. I was too busy eating and not exercising to really pay attention. Not anymore. Oh no, not anymore.
I had a dentist appointment today for a couple of fillings. That was the least of my stress. In fact, Dr. Tyndall makes it very easy. He's really good and so is his staff. I've never felt more comfortable in a dentist chair. After the appointment I drove to the house and relaxed for a little while so the feeling could come back in my face. It did and then I realized how sore my jaw was from opening wide! I wasn't voicing any commercials the rest of the day! I did go back to the studio for a little while in the afternoon to look over production I need to do tomorrow. After leaving the studio I realized that I like using my armrest in the mini-van. I know, it seems so small and not a real big deal, but you see...I never used the armrest before. I just noticed how wonderfully comfortable using the armrest can be! I was always too wide to use the armrest! Not anymore. Oh no, not anymore.
I'm putting today behind me and feeling good about the outcome. My calorie budget was just right, my workout was awesome, and I'm going to bed a little earlier than I normally do. It makes me feel good to be at the point where even the bad days are good when it comes to eating right and working out. I never imagined I would find this place, but it's a nice place to be! Thank you for reading, good night and...
Good Choices,
Sean
Day 246 New Exercise Options and I Guess It Can Be Too Late
Day 246
New Exercise Options and I Guess It Can Be Too Late
This is going to be a great summer for losing weight! Yesterday I was giving myself a hard time about my exercise of late, and today I realized that I needed to stop being so down on myself. I've come a very long way in a relatively short time. I can move, breathe, and live like never before now. So what do I have to be down about? Nothing. Weight training? OK, maybe I can be down on myself about that. I haven't given my best effort, and I admit 100% responsibility for that. Do I want it? Yes. Will I do it? Yes. I want an upper body like Superman! I do! And I know that it's going to take some work, a lot of work. But so has losing 164 pounds so far. I say this is going to be a great summer for losing weight because now that I'm much smaller, it opens up so many more exercise options that I can enjoy. I really want to get a bike soon. Not like a professional 10 speed type thing, but an old fashioned cruiser type bicycle, like the kind Mr. Brady would ride on the “Brady Bunch.” Yes indeed, I have very “Brady” visions of my entire family riding around town on our bikes. I could easily ride one at this weight and below! One of Irene's benefits at her job is a $5.00 per month family membership to an indoor recreation center with pool about twenty minutes from our house. We recently discovered this perk, and we plan on taking full advantage of it this summer. We also have a couple of friends who have given us open invitation to swim at their backyard pools anytime we want all summer long. So swimming will be a big part of the plan. Another big part? Competitive racquetball and basketball! This afternoon I finally ducked into the court with my boss. Now I'll tell you, I can get a workout inside that court solo, just playing against the wall, but oh boy, nothing like playing someone for real. I had one of the best racquetball court workouts ever this afternoon. The first thing I asked the boss was “How do you play?” He gave me a “you can't be serious” look, and then he quickly realized I was. He explained the simple rules and we started our games after a few practice serves and returns. We were playing the best two out of three, and ended up only playing two. I don't remember, I may have scored a point or two the first game, maybe not. But the second? I scored eight or nine points! I was hustling in there for sure. I could tell the boss was surprised at how well I could move. He's witnessed me at my very biggest. He's listened to me gasp for breath when answering the phone because I had to walk a few steps down the hall. He's called me into his office before out of concern for my health, so no doubt today showed him a completely different Sean. And I think he knows that with a little practice, I just might be able to beat him someday soon! Yeah, that's right! So just like my boxing record, the racquetball record is 0 and 2. That's alright my friend, you just wait and see, hide and watch, I'm coming for ya!
Several times during the last 246 days I may have mentioned that “it's never too late” to get started. I was wrong. A friend of mine just informed me today that his brother-in-law passed away. The primary cause of his decline: morbid obesity. At over 400 pounds, his brother in law just wasn't built to handle the strain. I don't know all the details, but it sounds like most of the possible complications and horrible effects of prolonged morbid obesity finally caught up with him. When the brother-in-law told the doctor last week to let him die, it was too late. Morbid obesity had claimed another victim. Of course my reaction was “can't they put him on a medically supervised fast?” Too late, the damage to the heart and other vital organs was irreparable, his fate was decided no matter what they did. It's a very sad story and a dark warning to anyone that is struggling with morbid obesity. There will come a time when it's too late to have that “someday.” I said “Oh, I'll do it someday” for so long. I'm very lucky that I didn't run out of time. But everyone's fuse is different. I'm very fortunate and I thank God that I didn't take it to the point of no return. I guess the correct thing to say from now on is “it's almost never too late.”
As you read this blog and you begin to understand how my journey has developed day to day, I hope you understand that as easy as I make it sound sometimes, it has been a challenge. For years I weighed in excess of 500 pounds and I was at a very scary place in my mind. I honestly didn't know if I could ever lose the weight. I think my wife started to believe I would never lose the weight, and she's always believed in me, so that's an example of how exhausted she was at wishing and hoping. I was way too busy pretending that I had all the time in the world, rationalizing bad choices at every turn, because “Oh, I have time.” It's way too easy to just not do this. But I've discovered that if you keep it very simple, calories and exercise, and you decide to become 100% honest with yourself about your behaviors with food, then it becomes just as easy to do this. You have to decide. That's it. Just decide to live.
Wow, OK, for someone that's not a big fan of dramatic tones, the last two paragraphs were pretty dramatic. But sometimes you have to get dramatic about things. Because one of the problems that kept me big for so long was not taking it as seriously as I needed. I was Mr. Funny, Mr. Happy-Go-Lucky, Mr. Let's Don't Talk About My Little Weight Problem...and now I know: If you don't take the time to get dramatic with yourself about this journey, then it will eventually get dramatic for you.
I hope you have a wonderful Tuesday! Thanks for reading my daily blog. I sincerely appreciate your comments along the way. Good night and...
Good Choices,
Sean
New Exercise Options and I Guess It Can Be Too Late
This is going to be a great summer for losing weight! Yesterday I was giving myself a hard time about my exercise of late, and today I realized that I needed to stop being so down on myself. I've come a very long way in a relatively short time. I can move, breathe, and live like never before now. So what do I have to be down about? Nothing. Weight training? OK, maybe I can be down on myself about that. I haven't given my best effort, and I admit 100% responsibility for that. Do I want it? Yes. Will I do it? Yes. I want an upper body like Superman! I do! And I know that it's going to take some work, a lot of work. But so has losing 164 pounds so far. I say this is going to be a great summer for losing weight because now that I'm much smaller, it opens up so many more exercise options that I can enjoy. I really want to get a bike soon. Not like a professional 10 speed type thing, but an old fashioned cruiser type bicycle, like the kind Mr. Brady would ride on the “Brady Bunch.” Yes indeed, I have very “Brady” visions of my entire family riding around town on our bikes. I could easily ride one at this weight and below! One of Irene's benefits at her job is a $5.00 per month family membership to an indoor recreation center with pool about twenty minutes from our house. We recently discovered this perk, and we plan on taking full advantage of it this summer. We also have a couple of friends who have given us open invitation to swim at their backyard pools anytime we want all summer long. So swimming will be a big part of the plan. Another big part? Competitive racquetball and basketball! This afternoon I finally ducked into the court with my boss. Now I'll tell you, I can get a workout inside that court solo, just playing against the wall, but oh boy, nothing like playing someone for real. I had one of the best racquetball court workouts ever this afternoon. The first thing I asked the boss was “How do you play?” He gave me a “you can't be serious” look, and then he quickly realized I was. He explained the simple rules and we started our games after a few practice serves and returns. We were playing the best two out of three, and ended up only playing two. I don't remember, I may have scored a point or two the first game, maybe not. But the second? I scored eight or nine points! I was hustling in there for sure. I could tell the boss was surprised at how well I could move. He's witnessed me at my very biggest. He's listened to me gasp for breath when answering the phone because I had to walk a few steps down the hall. He's called me into his office before out of concern for my health, so no doubt today showed him a completely different Sean. And I think he knows that with a little practice, I just might be able to beat him someday soon! Yeah, that's right! So just like my boxing record, the racquetball record is 0 and 2. That's alright my friend, you just wait and see, hide and watch, I'm coming for ya!
Several times during the last 246 days I may have mentioned that “it's never too late” to get started. I was wrong. A friend of mine just informed me today that his brother-in-law passed away. The primary cause of his decline: morbid obesity. At over 400 pounds, his brother in law just wasn't built to handle the strain. I don't know all the details, but it sounds like most of the possible complications and horrible effects of prolonged morbid obesity finally caught up with him. When the brother-in-law told the doctor last week to let him die, it was too late. Morbid obesity had claimed another victim. Of course my reaction was “can't they put him on a medically supervised fast?” Too late, the damage to the heart and other vital organs was irreparable, his fate was decided no matter what they did. It's a very sad story and a dark warning to anyone that is struggling with morbid obesity. There will come a time when it's too late to have that “someday.” I said “Oh, I'll do it someday” for so long. I'm very lucky that I didn't run out of time. But everyone's fuse is different. I'm very fortunate and I thank God that I didn't take it to the point of no return. I guess the correct thing to say from now on is “it's almost never too late.”
As you read this blog and you begin to understand how my journey has developed day to day, I hope you understand that as easy as I make it sound sometimes, it has been a challenge. For years I weighed in excess of 500 pounds and I was at a very scary place in my mind. I honestly didn't know if I could ever lose the weight. I think my wife started to believe I would never lose the weight, and she's always believed in me, so that's an example of how exhausted she was at wishing and hoping. I was way too busy pretending that I had all the time in the world, rationalizing bad choices at every turn, because “Oh, I have time.” It's way too easy to just not do this. But I've discovered that if you keep it very simple, calories and exercise, and you decide to become 100% honest with yourself about your behaviors with food, then it becomes just as easy to do this. You have to decide. That's it. Just decide to live.
Wow, OK, for someone that's not a big fan of dramatic tones, the last two paragraphs were pretty dramatic. But sometimes you have to get dramatic about things. Because one of the problems that kept me big for so long was not taking it as seriously as I needed. I was Mr. Funny, Mr. Happy-Go-Lucky, Mr. Let's Don't Talk About My Little Weight Problem...and now I know: If you don't take the time to get dramatic with yourself about this journey, then it will eventually get dramatic for you.
I hope you have a wonderful Tuesday! Thanks for reading my daily blog. I sincerely appreciate your comments along the way. Good night and...
Good Choices,
Sean
Monday, May 18, 2009
Day 245 Weighing Anywhere I Want and The Most Vital Component of Weight Loss Success
Day 245
Weighing Anywhere I Want and The Most Vital Component of Weight Loss Success
I have to admit that I've not been real happy with my workouts in the last week or so. I've really got to get all “Jillian” on myself and move! An anonymous comment the other day hit the nail on the head when they mentioned how a 5K wasn't going to do much for me eventually. Very true. And not eventually, now. I want to get more active, get competitive, and really work myself! Today we had planned for a 10K, and those are wonderful, I do plan on many more of those things, but we opted instead to workout hard at the YMCA. I hit the racquetball court hard today! It was terrific! I haven't been inside that court in a while and it's so much easier now! I fly in there! After a while I went downstairs to the weight room for a complete upper body workout. I had the whole place to myself, it was nice. Then back upstairs for a little basketball. I just shot around a little, dribbled a little, chased the ball some, but I didn't stay very long because I just wasn't getting the kind of workout I wanted. So I jumped into the fitness center and onto the treadmill for a brisk walk. By the time we were ready to leave, the three of us were spent. It was a great workout. I stopped at the front desk to show the girls the difference between the photo they have on file and me now...and oh my, it is drastically different. I took that 500 pound plus photo back in March of 2004. Sometimes it's hard for me to see the dramatic difference that others do, but in looking at this Y member profile pic, oh yeah...I see a completely different face. Totally different. One way I will intensify my workout is to get in the racquetball court with someone and really play them. Had I been playing one on one today on the basketball court, it may have been a much better workout too. Getting competitive is a wonderful way I can increase the intensity, I may get my behind kicked all over the court, but at least I'll reap the rewards of a wonderful workout along the way!
One thing that hit me today was the realization that I can weigh myself on pretty much any scale now. I remember what a big problem that use to be, and now at 341, it's not a problem at all. That's nice! Here's another blog flashback to Day 2 of this journey: Believe it or not, I can't find a scale to weigh me anywhere around here. Someone once suggested that I weigh at the farmers co-op! The co-op! Where they weigh truck loads of grain and large animals!! You don't even get to go inside to weigh at the co-op. You just walk onto the platform built into the ground outside, where everyone can see you standing there getting weighed while a truck load of pigs wait their turn. No way will I ever do that. I was even told some time ago that the post-office might be able to weigh me, because “they weigh tons of mail down there”. Facing the truth on a highly precise heavy duty digital scale is a tough but absolute necessary thing for me. I need to know where I'm starting. Some people say they don't need to know, I do. I don't want to guess how much I've lost, I want to know for sure. So I made the forty minute drive to Stillwater, walked in, and quietly walked back to the scale in the hallway. People were down there. I guarantee they'll try to glance at my weight. It's a big digital readout and most people are naturally curious. I guess it really doesn't bother me, as long as they don't start placing bets before I step on. I ignored them and stepped onto the scale. I weighed 505 pounds that day, and 341 sounded like forever away. I remember thinking as I drove away from the Payne County Health Department that day, someday I'll be able to weigh anywhere! That someday is now.
I'm very proud of so many people I know that are getting busy and really making positive strides on their road to losing weight and feeling great. To hear my dear mother and aunt Kelli talk about counting calories and walking, I tell you what, it makes me smile from ear to ear. What a wonderful answer to a prayer! My mom and Kelli will tell you, they've been influenced by every “diet” out there. Almost every book ever published about losing weight, you'll find in my mom's house. She has mountains of magazines too and all of them have some kind of story about losing weight on the cover. They've put themselves in information overload from so many different opinions, that it's really hard to see that the best long term solution isn't a fad or hot new book. It doesn't cost a thing to do, because there's nothing to buy other than what you normally would buy for groceries. It's getting honest about consumption and how we've treated food for many years, it's reorganizing how we think about food and exercise. It's eating normal everyday food in a responsible way and exercising. Sounds easy right? No, no it isn't. Because the mind is a very difficult thing to change when it comes to lifelong behaviors. And since the mental part is the biggest part of this journey, well...It can really take some time to get it in the right place to see past all of the information we've tried to process. We have to let it all go and get back to the very basics. If the mental part is the biggest part, then what is the biggest component of the mental part? Honesty. When we stop lying to ourselves, when we stop using rationalizations to make ourselves feel better, to prolong and put off getting serious, when we stop allowing excuses and self-imposed roadblocks to hold us back, wow...there's just no stopping us then huh? But it certainly requires 100% honesty about our past behaviors, our addiction, our habits that sometimes can be very embarrassing to admit, even when we're only admitting them to ourselves.
Today has been a wonderful Sunday. I grilled a very nice dinner that included some beef and fish, baked potato and corn, plus salad. It was amazing and all for comfortably under 500 calories per plate! Thank you for reading and God bless you and yours. Good night and...
Good Choices,
Sean
Weighing Anywhere I Want and The Most Vital Component of Weight Loss Success
I have to admit that I've not been real happy with my workouts in the last week or so. I've really got to get all “Jillian” on myself and move! An anonymous comment the other day hit the nail on the head when they mentioned how a 5K wasn't going to do much for me eventually. Very true. And not eventually, now. I want to get more active, get competitive, and really work myself! Today we had planned for a 10K, and those are wonderful, I do plan on many more of those things, but we opted instead to workout hard at the YMCA. I hit the racquetball court hard today! It was terrific! I haven't been inside that court in a while and it's so much easier now! I fly in there! After a while I went downstairs to the weight room for a complete upper body workout. I had the whole place to myself, it was nice. Then back upstairs for a little basketball. I just shot around a little, dribbled a little, chased the ball some, but I didn't stay very long because I just wasn't getting the kind of workout I wanted. So I jumped into the fitness center and onto the treadmill for a brisk walk. By the time we were ready to leave, the three of us were spent. It was a great workout. I stopped at the front desk to show the girls the difference between the photo they have on file and me now...and oh my, it is drastically different. I took that 500 pound plus photo back in March of 2004. Sometimes it's hard for me to see the dramatic difference that others do, but in looking at this Y member profile pic, oh yeah...I see a completely different face. Totally different. One way I will intensify my workout is to get in the racquetball court with someone and really play them. Had I been playing one on one today on the basketball court, it may have been a much better workout too. Getting competitive is a wonderful way I can increase the intensity, I may get my behind kicked all over the court, but at least I'll reap the rewards of a wonderful workout along the way!
One thing that hit me today was the realization that I can weigh myself on pretty much any scale now. I remember what a big problem that use to be, and now at 341, it's not a problem at all. That's nice! Here's another blog flashback to Day 2 of this journey: Believe it or not, I can't find a scale to weigh me anywhere around here. Someone once suggested that I weigh at the farmers co-op! The co-op! Where they weigh truck loads of grain and large animals!! You don't even get to go inside to weigh at the co-op. You just walk onto the platform built into the ground outside, where everyone can see you standing there getting weighed while a truck load of pigs wait their turn. No way will I ever do that. I was even told some time ago that the post-office might be able to weigh me, because “they weigh tons of mail down there”. Facing the truth on a highly precise heavy duty digital scale is a tough but absolute necessary thing for me. I need to know where I'm starting. Some people say they don't need to know, I do. I don't want to guess how much I've lost, I want to know for sure. So I made the forty minute drive to Stillwater, walked in, and quietly walked back to the scale in the hallway. People were down there. I guarantee they'll try to glance at my weight. It's a big digital readout and most people are naturally curious. I guess it really doesn't bother me, as long as they don't start placing bets before I step on. I ignored them and stepped onto the scale. I weighed 505 pounds that day, and 341 sounded like forever away. I remember thinking as I drove away from the Payne County Health Department that day, someday I'll be able to weigh anywhere! That someday is now.
I'm very proud of so many people I know that are getting busy and really making positive strides on their road to losing weight and feeling great. To hear my dear mother and aunt Kelli talk about counting calories and walking, I tell you what, it makes me smile from ear to ear. What a wonderful answer to a prayer! My mom and Kelli will tell you, they've been influenced by every “diet” out there. Almost every book ever published about losing weight, you'll find in my mom's house. She has mountains of magazines too and all of them have some kind of story about losing weight on the cover. They've put themselves in information overload from so many different opinions, that it's really hard to see that the best long term solution isn't a fad or hot new book. It doesn't cost a thing to do, because there's nothing to buy other than what you normally would buy for groceries. It's getting honest about consumption and how we've treated food for many years, it's reorganizing how we think about food and exercise. It's eating normal everyday food in a responsible way and exercising. Sounds easy right? No, no it isn't. Because the mind is a very difficult thing to change when it comes to lifelong behaviors. And since the mental part is the biggest part of this journey, well...It can really take some time to get it in the right place to see past all of the information we've tried to process. We have to let it all go and get back to the very basics. If the mental part is the biggest part, then what is the biggest component of the mental part? Honesty. When we stop lying to ourselves, when we stop using rationalizations to make ourselves feel better, to prolong and put off getting serious, when we stop allowing excuses and self-imposed roadblocks to hold us back, wow...there's just no stopping us then huh? But it certainly requires 100% honesty about our past behaviors, our addiction, our habits that sometimes can be very embarrassing to admit, even when we're only admitting them to ourselves.
Today has been a wonderful Sunday. I grilled a very nice dinner that included some beef and fish, baked potato and corn, plus salad. It was amazing and all for comfortably under 500 calories per plate! Thank you for reading and God bless you and yours. Good night and...
Good Choices,
Sean
Sunday, May 17, 2009
Day 244 The Low Calorie Omelet and The Best Sleep of My Life
Day 244
The Low Calorie Omelet and The Best Sleep of My Life
I've developed a knack for preparing some of our favorite foods in scaled down calorie friendly versions. There are so many ways to cut calories without sacrificing flavor. The omelet is a perfect example. This morning we had the high school graduation of my niece Mary to attend, so to get everyone up and going, I fixed ham and cheese omelets. My uncle Jimmy taught me how to cook an omelet when I was ten years old. Uncle Jimmy loved a good omelet. It was Uncle Jimmy who always told me that I needed to “eat to live, not live to eat.” Uncle Jimmy never had a weight problem. He understood the balance between loving food and eating responsibly. He thoroughly understood the difference between loving food and being obsessed with food. He loved his omelets, and so did I. I think of him every time I prepare one. The old Sean started every omelet with real butter. Now I prepare them without any butter at all. The key is using a non-stick surface or a zero calorie non-stick spray of some kind. I use to include three eggs, mounds of cheese and loads of ham. Now I use two eggs, a half slice of American cheese, and a couple of very thin slices of shaved ham. I never added the calories of my old style omelets, but I can safely guesstimate at least five or six hundred calories, easy. Now I can make and enjoy a full size ham and cheese omelet for 200. 140 for the eggs, 10 calories for a teaspoon of milk, 30 for the cheese, and a half ounce of ham for 15 calories and 5 calories for salsa. Start with cracking two eggs in a small bowl, add a teaspoon of milk, salt and pepper, then beat until smooth. Put medium heat on the non-stick pan and pour the egg in the middle. Let it spread out nicely covering the bottom of the pan. Put a lid on it to help cook the entire surface, then add the cheese and ham slices to one side. Fold the omelet into a half moon shape over the ham and cheese and plate! Add salsa on top and enjoy!
With Salsa on top-200 calories!
I've always enjoyed cooking for my family and I still do, and with a little calorie awareness, everyone enjoys while staying well inside our calorie budget. The omelet breakfast was a wonderful start to a good morning. The Newkirk Class of 2009 Ceremony was wonderful. We had to park more than a block and a half away from the gymnasium, but now that's not a real big deal. We briskly walked toward the gym and arrived without being even the slightest out of breath. That walk at 505 would have been horrible and I would have made it inside the gym looking half-dead. This is one of many incredible changes that keep me excited about this journey.
I haven't used my C-PAP machine in almost a month. I know I said that I would continue using it until a professional told me otherwise, but really, I sleep better without it! I do not recommend anyone to quit using their machine without first being tested, I really don't, but for me it's been a completely natural change. I honestly do not need it anymore. There are many causes of sleep apnea and some effect people who are perfectly thin, but for me it was an obvious side effect of being super obese. I sleep incredibly well now. I know what it's like to need the c-pap machine and sleep without it. I did for several years. It was horrible back then. Sleep apnea was ruining my life in the 90's. Most of the girls memories of me during their early childhood involved me sleeping in my chair all evening most nights and snoring loudly. My relationship with my children was horrible and my marriage was taken to the brink of divorce in part because of the horrible effects of the disorder. I would wake up with severe oxygen deprivation headaches every day and I was always completely exhausted and irritable. I was constantly fighting the urge to sleep. I fell asleep at the wheel while driving one time because of it, and was blessed that I didn't get killed or kill anyone else that night. The accident woke me up fast and scared me silly, then instead of getting out of the wreckage and getting help, I just reclined my seat and slept for several hours. I almost lost my job over sleep apnea on a few occasions. Falling asleep during a live radio show is not a good thing, and when doing it results in several minutes of dead air, well, you can understand why one station owner was ready to send me on my way. I actually ran into the respiratory therapist who set me up with my new C-PAP machine just last year. I told her that I didn't think I needed the machine anymore and she suggested having some test to confirm. I know she's right, but I also know how I feel. Believe me, if I needed it I'd be using it! When I first started using the machine it was so hard to get use to, but after learning how to breathe through my nose (I've always been a mouth breather) I became hooked! It dramatically changed my life overnight! I wouldn't, I couldn't even take a nap without my machine. After becoming extremely dependent on the life giving change this machine gave me, imagine how terrified I was when something caused me not to be able to use it. Like a power outage, or if it broke! That's why I had to get a new machine last year, my trusty old C-PAP stopped working. The respiratory therapist recalled how frantic I was at the prospect of trying to sleep without the continuous air pressure. I was scared to death at the thought of being without it. Thankfully, they were able to set me up quickly with a new machine back then. To not even need it at all anymore is such a wonderful freedom. I can sleep anywhere! I can go on a trip and not have to take it with me, I can sleep on the couch, I can sleep while holding my wife without the contraption getting in the way. Irene tells me that I don't snore at all now. I'm breathing normally all night and sleeping comfortably in a healthy and sound way. I'm very blessed. What a wonderful benefit of losing weight. I'm slowly becoming free and it feels incredible! If you're constantly exhausted no matter how many hours you're getting at night and you often wake up with headaches, you need to get a sleep study done as soon as possible. Sleep apnea slowly kills you by depriving your vital organs of oxygen for several hours at a time every night. Go to the doctor and get help! Once you do get a machine, you'll be amazed at how it can completely change your life for the better. Sleep apnea is common in morbidly obese people, however it also effects people of normal body weight. I'm very lucky that my apnea was created by my obesity.
Day 244 is in the books! I'm looking forward to tackling a 10K on Sunday with the girls and I'd also like to get into a racquetball court at the YMCA before 5pm. Have a wonderful rest of your weekend! Thank you for reading. Good night and...
Good Choices,
Sean
The Low Calorie Omelet and The Best Sleep of My Life
I've developed a knack for preparing some of our favorite foods in scaled down calorie friendly versions. There are so many ways to cut calories without sacrificing flavor. The omelet is a perfect example. This morning we had the high school graduation of my niece Mary to attend, so to get everyone up and going, I fixed ham and cheese omelets. My uncle Jimmy taught me how to cook an omelet when I was ten years old. Uncle Jimmy loved a good omelet. It was Uncle Jimmy who always told me that I needed to “eat to live, not live to eat.” Uncle Jimmy never had a weight problem. He understood the balance between loving food and eating responsibly. He thoroughly understood the difference between loving food and being obsessed with food. He loved his omelets, and so did I. I think of him every time I prepare one. The old Sean started every omelet with real butter. Now I prepare them without any butter at all. The key is using a non-stick surface or a zero calorie non-stick spray of some kind. I use to include three eggs, mounds of cheese and loads of ham. Now I use two eggs, a half slice of American cheese, and a couple of very thin slices of shaved ham. I never added the calories of my old style omelets, but I can safely guesstimate at least five or six hundred calories, easy. Now I can make and enjoy a full size ham and cheese omelet for 200. 140 for the eggs, 10 calories for a teaspoon of milk, 30 for the cheese, and a half ounce of ham for 15 calories and 5 calories for salsa. Start with cracking two eggs in a small bowl, add a teaspoon of milk, salt and pepper, then beat until smooth. Put medium heat on the non-stick pan and pour the egg in the middle. Let it spread out nicely covering the bottom of the pan. Put a lid on it to help cook the entire surface, then add the cheese and ham slices to one side. Fold the omelet into a half moon shape over the ham and cheese and plate! Add salsa on top and enjoy!
With Salsa on top-200 calories!
I've always enjoyed cooking for my family and I still do, and with a little calorie awareness, everyone enjoys while staying well inside our calorie budget. The omelet breakfast was a wonderful start to a good morning. The Newkirk Class of 2009 Ceremony was wonderful. We had to park more than a block and a half away from the gymnasium, but now that's not a real big deal. We briskly walked toward the gym and arrived without being even the slightest out of breath. That walk at 505 would have been horrible and I would have made it inside the gym looking half-dead. This is one of many incredible changes that keep me excited about this journey.
I haven't used my C-PAP machine in almost a month. I know I said that I would continue using it until a professional told me otherwise, but really, I sleep better without it! I do not recommend anyone to quit using their machine without first being tested, I really don't, but for me it's been a completely natural change. I honestly do not need it anymore. There are many causes of sleep apnea and some effect people who are perfectly thin, but for me it was an obvious side effect of being super obese. I sleep incredibly well now. I know what it's like to need the c-pap machine and sleep without it. I did for several years. It was horrible back then. Sleep apnea was ruining my life in the 90's. Most of the girls memories of me during their early childhood involved me sleeping in my chair all evening most nights and snoring loudly. My relationship with my children was horrible and my marriage was taken to the brink of divorce in part because of the horrible effects of the disorder. I would wake up with severe oxygen deprivation headaches every day and I was always completely exhausted and irritable. I was constantly fighting the urge to sleep. I fell asleep at the wheel while driving one time because of it, and was blessed that I didn't get killed or kill anyone else that night. The accident woke me up fast and scared me silly, then instead of getting out of the wreckage and getting help, I just reclined my seat and slept for several hours. I almost lost my job over sleep apnea on a few occasions. Falling asleep during a live radio show is not a good thing, and when doing it results in several minutes of dead air, well, you can understand why one station owner was ready to send me on my way. I actually ran into the respiratory therapist who set me up with my new C-PAP machine just last year. I told her that I didn't think I needed the machine anymore and she suggested having some test to confirm. I know she's right, but I also know how I feel. Believe me, if I needed it I'd be using it! When I first started using the machine it was so hard to get use to, but after learning how to breathe through my nose (I've always been a mouth breather) I became hooked! It dramatically changed my life overnight! I wouldn't, I couldn't even take a nap without my machine. After becoming extremely dependent on the life giving change this machine gave me, imagine how terrified I was when something caused me not to be able to use it. Like a power outage, or if it broke! That's why I had to get a new machine last year, my trusty old C-PAP stopped working. The respiratory therapist recalled how frantic I was at the prospect of trying to sleep without the continuous air pressure. I was scared to death at the thought of being without it. Thankfully, they were able to set me up quickly with a new machine back then. To not even need it at all anymore is such a wonderful freedom. I can sleep anywhere! I can go on a trip and not have to take it with me, I can sleep on the couch, I can sleep while holding my wife without the contraption getting in the way. Irene tells me that I don't snore at all now. I'm breathing normally all night and sleeping comfortably in a healthy and sound way. I'm very blessed. What a wonderful benefit of losing weight. I'm slowly becoming free and it feels incredible! If you're constantly exhausted no matter how many hours you're getting at night and you often wake up with headaches, you need to get a sleep study done as soon as possible. Sleep apnea slowly kills you by depriving your vital organs of oxygen for several hours at a time every night. Go to the doctor and get help! Once you do get a machine, you'll be amazed at how it can completely change your life for the better. Sleep apnea is common in morbidly obese people, however it also effects people of normal body weight. I'm very lucky that my apnea was created by my obesity.
Day 244 is in the books! I'm looking forward to tackling a 10K on Sunday with the girls and I'd also like to get into a racquetball court at the YMCA before 5pm. Have a wonderful rest of your weekend! Thank you for reading. Good night and...
Good Choices,
Sean
Saturday, May 16, 2009
Day 243 Self-Image Repairs In Progress and Don't Make Simple Complicated
Day 243
Self-Image Repairs In Progress and Don't Make Simple Complicated
I sincerely appreciate all of the wonderful compliments on the tuxedo pictures! I've never been good at taking compliments. I've found that it's a common problem among morbidly obese people. When we're convinced we don't look good and someone comes along and says we do, it doesn't convince us otherwise, it just makes us think you're being nice, because we feel that us looking good is impossible. But you know what? I'm starting to see the Sean that's been hiding underneath, and although I'm still highly critical of myself, I like what I'm seeing. I still have a ways to go, and if this is a teaser to what I can expect to see someday in the mirror, I'm thrilled. I've never like my appearance. Seeing shades that are appealing to me is a giant psychological breakthrough. These are the major rewards along the way that keep the fire burning for more!
A comment question on last night's blog came from a reader named Bonnie. Her question: Can you explain what you eat? You say normal food and normal portions, but what does that mean? I completely understand that question. For years I wanted to know the magic combination of foods and exactly how much I could have and still lose weight. We're conditioned from an early age to believe that losing weight is a complicated process. So when someone comes along (and I'm not the first-thousands before me) and says “you can eat pretty much anything,” it comes off sounding like a late night weight loss infomercial. I've heard “It can't be that simple,” uh, yes it can! I can remember many of my past weight loss attempts that started by going to the store and buying all kinds of “diet” foods. I'd buy canned chicken chunks, celery, carrots, a huge bag of grapefruits, cottage cheese, and anything else I had heard was good for losing weight. Then, surrounded by stuff I didn't normally eat, or even like, I would get completely discouraged. Keep it simple. Don't make a special trip to the store. Eat what's normal for you, just discover calorie contents and adjust your portion sizes to fit in a reasonable calorie budget. I remember during a “Lose To Win” seminar, someone asked Melissa Walden about counting carbs and fat grams too, and Melissa responded by telling her that she didn't need to worry about that stuff right now. Keep it simple, count calories, and when you're far enough along you can start getting specific about certain things in an effort to meet particular nutritional goals. That's exactly what's happened to me naturally over the last 243 days. I eat way better than I did in the beginning. I eat more fruits and vegetables and I now make a point to get enough fiber grams (24-26 grams daily!). I didn't make a conscience decision to start making a few healthier choices everyday, it just happened naturally. Let it come to you naturally as you progress. The first thing I thought of when I read Bonnie's question was, I hope she goes back into the archives and reads throughout this journey, because then she'll discover what I mean by “normal” foods and “normal” portions. I was shocked to discover another comment from Bonnie, nearly 24 hours later---here's what she said: Hi--I have just finished reading your blog from day one. So, I know the answer to my earlier question. I am totally inspired and totally intimidated at the same time. Thank you for doing this and telling the world that it is possible for a real person. I am so very impressed with you Bonnie! The whole blog, all 242 post, every single day---you read it all in less than 24 hours? That's very cool! And it makes me feel so honored and proud. Thank you so much Bonnie! Don't let it intimidate you. It's strange I know, because some of the foods I've enjoyed along the way really fly in the face of what we've been taught our entire lives. I knew that the only way to teach myself how to handle food responsibly was to eat regular, everyday, normal foods. You can't learn how to handle food responsibly if you not handling regular food, right? What do meal replacement diets teach us about handling food in everyday life? Nothing! How are we going to react when the shipments of pre-packaged and portioned foods stop showing up on the doorstep and we're forced to face real world food decisions on our own? Lost. Take that inspiration Bonnie and turn it up! Let it flow from you to your husband, and both of you are going to be on your way to an amazing side of life! You two can do it!
The “Lose To Win” award pictures were in the paper today. It's always fun to “make the paper!” I was going to scan the pictures onto this blog post, but I thought I might be violating a copyright, so I decided against it. You might be able to find them at poncacitynews.com. The Lessert family left everyone in the dust! They lost over 137 pounds and an average of 16.2% of their body weight in eight weeks! They deserve every penny of that two thousand dollar prize. The second place team lost like 9.8%. By the way, my team came in 8th. We lost 125 pounds combined, but the percentage lost just wasn't as high. Brandon's 69 pound loss for the overall biggest loser prize bested everyone by at least 20 pounds! Isn't that amazing? He worked extremely hard for that. It's really fun to be neck and neck with Brandon as we lose our excess weight and completely transform our appearances. On the 4th he was a pound lighter than me, and now I'm one pound lighter than him. He doesn't like that! I bet he worked out twice today!
We have a high school graduation to attend in the morning and I've promised to get up early and fix everyone ham and cheese two-egg omelets. I make them at just under 200 calories each and they're cheesy and filling! I'll take a picture and list the recipe tomorrow evening, I may even get fancy and add some veggies too. Thank you again for reading! Good night and...
Good Choices,
Sean
Here are some more “before” and “In progress” pictures:
Grandpa and Me at over 500 pounds
Last Night
Before really big with my lovely wife Irene!
Several pounds ago--Much smaller!
Self-Image Repairs In Progress and Don't Make Simple Complicated
I sincerely appreciate all of the wonderful compliments on the tuxedo pictures! I've never been good at taking compliments. I've found that it's a common problem among morbidly obese people. When we're convinced we don't look good and someone comes along and says we do, it doesn't convince us otherwise, it just makes us think you're being nice, because we feel that us looking good is impossible. But you know what? I'm starting to see the Sean that's been hiding underneath, and although I'm still highly critical of myself, I like what I'm seeing. I still have a ways to go, and if this is a teaser to what I can expect to see someday in the mirror, I'm thrilled. I've never like my appearance. Seeing shades that are appealing to me is a giant psychological breakthrough. These are the major rewards along the way that keep the fire burning for more!
A comment question on last night's blog came from a reader named Bonnie. Her question: Can you explain what you eat? You say normal food and normal portions, but what does that mean? I completely understand that question. For years I wanted to know the magic combination of foods and exactly how much I could have and still lose weight. We're conditioned from an early age to believe that losing weight is a complicated process. So when someone comes along (and I'm not the first-thousands before me) and says “you can eat pretty much anything,” it comes off sounding like a late night weight loss infomercial. I've heard “It can't be that simple,” uh, yes it can! I can remember many of my past weight loss attempts that started by going to the store and buying all kinds of “diet” foods. I'd buy canned chicken chunks, celery, carrots, a huge bag of grapefruits, cottage cheese, and anything else I had heard was good for losing weight. Then, surrounded by stuff I didn't normally eat, or even like, I would get completely discouraged. Keep it simple. Don't make a special trip to the store. Eat what's normal for you, just discover calorie contents and adjust your portion sizes to fit in a reasonable calorie budget. I remember during a “Lose To Win” seminar, someone asked Melissa Walden about counting carbs and fat grams too, and Melissa responded by telling her that she didn't need to worry about that stuff right now. Keep it simple, count calories, and when you're far enough along you can start getting specific about certain things in an effort to meet particular nutritional goals. That's exactly what's happened to me naturally over the last 243 days. I eat way better than I did in the beginning. I eat more fruits and vegetables and I now make a point to get enough fiber grams (24-26 grams daily!). I didn't make a conscience decision to start making a few healthier choices everyday, it just happened naturally. Let it come to you naturally as you progress. The first thing I thought of when I read Bonnie's question was, I hope she goes back into the archives and reads throughout this journey, because then she'll discover what I mean by “normal” foods and “normal” portions. I was shocked to discover another comment from Bonnie, nearly 24 hours later---here's what she said: Hi--I have just finished reading your blog from day one. So, I know the answer to my earlier question. I am totally inspired and totally intimidated at the same time. Thank you for doing this and telling the world that it is possible for a real person. I am so very impressed with you Bonnie! The whole blog, all 242 post, every single day---you read it all in less than 24 hours? That's very cool! And it makes me feel so honored and proud. Thank you so much Bonnie! Don't let it intimidate you. It's strange I know, because some of the foods I've enjoyed along the way really fly in the face of what we've been taught our entire lives. I knew that the only way to teach myself how to handle food responsibly was to eat regular, everyday, normal foods. You can't learn how to handle food responsibly if you not handling regular food, right? What do meal replacement diets teach us about handling food in everyday life? Nothing! How are we going to react when the shipments of pre-packaged and portioned foods stop showing up on the doorstep and we're forced to face real world food decisions on our own? Lost. Take that inspiration Bonnie and turn it up! Let it flow from you to your husband, and both of you are going to be on your way to an amazing side of life! You two can do it!
The “Lose To Win” award pictures were in the paper today. It's always fun to “make the paper!” I was going to scan the pictures onto this blog post, but I thought I might be violating a copyright, so I decided against it. You might be able to find them at poncacitynews.com. The Lessert family left everyone in the dust! They lost over 137 pounds and an average of 16.2% of their body weight in eight weeks! They deserve every penny of that two thousand dollar prize. The second place team lost like 9.8%. By the way, my team came in 8th. We lost 125 pounds combined, but the percentage lost just wasn't as high. Brandon's 69 pound loss for the overall biggest loser prize bested everyone by at least 20 pounds! Isn't that amazing? He worked extremely hard for that. It's really fun to be neck and neck with Brandon as we lose our excess weight and completely transform our appearances. On the 4th he was a pound lighter than me, and now I'm one pound lighter than him. He doesn't like that! I bet he worked out twice today!
We have a high school graduation to attend in the morning and I've promised to get up early and fix everyone ham and cheese two-egg omelets. I make them at just under 200 calories each and they're cheesy and filling! I'll take a picture and list the recipe tomorrow evening, I may even get fancy and add some veggies too. Thank you again for reading! Good night and...
Good Choices,
Sean
Here are some more “before” and “In progress” pictures:
Grandpa and Me at over 500 pounds
Last Night
Before really big with my lovely wife Irene!
Several pounds ago--Much smaller!
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