Day 572
You Spin Me Right Round and Amber's Home
When I got up this morning, the nerves started churning. I thought about it as soon as my eyes opened. I thought about it as I did my squats. I thought about it and worried some more as I prepared the coffee and cooked my mammoth five egg white mushroom and cheese omelet (140 calories btw!). Today was the day. It was out there, the accountability factor had backed me up against a wall and demanded my participation. There was no stopping it now, oh no. Had I just not said anything of my intention, it would be so easy to “chicken out,” and honestly...knowing me, sadly—I probably would have. I'm just being honest.
Today was the day I would climb onto a stationary cycle and be completely at the mercy of an instructor. I knew there would be a class full of others, and that means I couldn't quit. I can't get off the bike and walk out, I gotta do this! I tried to put it out of my mind during my radio show, and I did mostly, I had a decent Friday morning show. But as soon as it ended, my nerves started up again. What was I afraid of? Looking out of place? Isn't it revealing that the first thing I mention isn't not being able to keep up or falling off the bike or dying in that spinning class. No, Seanboy is worried about what he'll look like to others as he climbs onto that little bicycle seat. Hmmm...You know this is leftover psychological stuff from weighing over 500 pounds for so long.
I arrived at the YMCA a half hour early to get my bike number. I requested a bike in the back, but was told they don't allow you to cherry pick a bike, they just reach in a bag and draw a number---good luck! My bike was number 10 and of course I immediately cruised down to the classroom and found number 10---not in the back, but not in the front. Oh well, I needed to get over it I guess. I spent the next twenty minutes in the program directors office. Stephanie Williams knows me well, she regularly reads this blog, as does her husband. She knew I was coming today and she could tell I was terrified. Stephanie was so supportive, giving me several “you'll be fine”'s and deep down I knew it would be. She offered me a bottle of water as we talked, it was nice.
As the time drew near, I decided to get in there and get acquainted. One of the other classmates took a look at me and responded “You've lost a bunch of weight!” Who is this? She obviously knew of the old Sean judging from her wide eyed reaction. That was cool. I met Frank McEntire, the instructor. He's an older, retired man---and he's in absolutely amazing shape! Frank assisted me with adjusting the seat and handle bars and told me to just do what I could, and no matter what---even if I couldn't do what they were doing---just keep peddling. He could tell I was scared.
The bike has 24 gears and a digital display. Frank explained very well how to control everything. Within minutes everyone was warming up with an easy peddle. The seat wasn't too bad at first sit. I climbed on and marveled silently over the idea that I could even fit on one of these. I had no worry about weight limits or being told that I was just too big to ride. I was fairly normal looking on the bike, I guess. And then it started. The music was turned up and Frank started telling us what gear to use and how fast to peddle. SPRINT! When Frank said sprint, we had to go as fast as we could—and I did, reaching past 130 on the little display. It's not mph, and I really don't know what the number means, but I did hit 130. As we progressed up the gears it got harder and harder. Frank had us stand and peddle too! What? Really? Oh, it gets better...stand and peddle, then sit, then stand, sit, stand---all the while---keep peddling...Oh wow, this is going to be a really long 45 minutes!
It was long and it was challenging. But I did it. I even stayed on the gear everyone else was instructed to use along the way. I was sweating like crazy, my legs were burning, and I loved it! What was I so nervous about again? Yes, I'll be doing this again and again. Spinning class rocks! When the dust had settled and it was time to climb off the bike, my legs felt like noodles. And I felt like a million bucks. I wiped off my bike and made my way into Stephanie's office. She had come back there to cheer me on in the final minutes, it was so nice, and her “you did it” felt so good. It was a truly wonderful experience.
I was so happy about my spinning experience---it really helped carry me the entire day. Amber came home and was at the apartment when I arrived late afternoon. We had dinner together and hung out all night, just talking about everything. She doesn't know it yet, but I'm getting her out there on the trail with me for a 5K this weekend! I'm so proud of her! She's a beautiful, smart, talented young woman with a great head on her shoulders. She's so compassionate and real, with an a amazing understanding of people...and she's only 20 years old! It was a wonderful time, as we talked until nearly 1am.
I have a broadcast to do first thing Saturday morning---and it will last until 2pm. Afterward, I plan on having lunch with Amber at home and hitting the trail for that 5K. We're planning a night of live theatre too. We have two shows we could go see...we haven't decided which one just yet. It's going to be a wonderful weekend!
I went back a year ago today in the archives and found this:
This journey has been such a blessing to me, and to imagine that it only gets better is sometimes overwhelming, because it's so wonderful now. I put on the 48's today and was pleasantly surprised at the reaction. I had to stop at the business office of Team Radio today, and the staff had a real “wow” reaction to my appearance. A lot of times I'll wear the old stuff, the jeans several sizes too big, and you just can't see the real total difference in my size. But with the 48's on there's no denying the dramatic difference. It feels real good, I mean real good to get that kind of reaction. I'm convinced that when I reach my goal, then run into old acquaintances, I'll be able to walk right past—they will not recognize me one bit. I'll have to stop them, then spend a few minutes convincing them that it's really me. Oh, that'll be a fun little thing to experience!
It was such a big deal to me to be in 48's back then. Cool to read...I'm in 38's and 40's now, even cooler.
Thank you for reading. Goodnight and...
Good Choices,
Sean
Saturday, April 10, 2010
Friday, April 9, 2010
Day 571 What We Consistently See and Food Addiction Vs. Desire To Succeed
Day 571
What We Consistently See and Food Addiction Vs. Desire To Succeed
We have a natural tendency to get comfortable with what we see everyday. That's a pretty basic statement, and one that can run as deep as staying morbidly obese for years and years. What we see everyday, even if we don't like it, becomes easier to accept, it grows on us in a way until we just accept. A lighthearted example of this is the "to shave or not to shave" question from yesterday. Facebook friends overwhelmingly voted to shave, yet...the majority of blog readers said keep it! It was clearly opposite, and something that a couple of my co-workers noticed and commented about yesterday. The difference?
Facebook friends see a clean shaved profile picture everyday and I regularly feature current goatee pictures on this blog. We get comfortable over time with what we consistently see. I'm not trying to get too deep here, but it was an interesting observation into human nature. And one that can be applied in good and bad ways along this weight loss road. Consistency in what we're doing leads to comfortable acceptance, in other words...it's gets easier as long as we stay consistent!
A good start this morning included my non-weighted strength training exercises and a good breakfast. I prepared some scrambled eggs, enjoyed some yogurt, and had a banana less than an hour later. This routine has become very comfortable for me, and mornings where it doesn't go as planned---oh my, I have to remind myself that a little deviation every now and then isn't the end of the world, because it isn't. I've had so many weight loss attempts in the past end horribly, because I didn't do something perfect and just figured, oh well, I tried...maybe next time. It's absurd to think that way, because perfection hasn't been the rule or the goal here. A natural progression of good choices with a positive and consistent effort has been the goal, and we've been successful in that pursuit. And you know why those past attempts failed? It wasn't because I "messed up," that was just the excuse I would use. They failed because my addiction to food and inactivity was stronger than my desire to succeed. Anything I could tell myself that would make me feel better about failing again would let me off the hook, and I'd run back to my old ways at the line of least resistance. So much easier at that line, you know?
I didn't see the trail this evening and I didn't go to the YMCA for weight training. I really should have done one or the other, instead I took the evening "off." I allowed my social calendar to conflict with my workout plans and that's something I can't allow very often. I'm still on track to hit all of my workout goals this week, but really...Next week will include day specific goals! I feel so much better about myself when I'm out there or in there doing it. Choices, it's all about those choices we always talk about. I chose a nice evening with a date. I fully intended on hitting the trail afterward, but allowed the night to get away...and by 10pm I decided to get to bed for a decent night of rest. That was a good choice, the rest part.
Tomorrow morning I'll appreciate that rest when I dive into my very first spinning class. I'm really nervous about it---people that have had the class describe it as something horrific and wonderful at the same time. "It'll kill you, but you're going to feel great when it's over!" Maybe not "great" physically, but mentally---yeah, I'll feel accomplished. Good deal...wish me luck!
I'll be shaving the goatee this weekend. It'll be fun and really, to those that said to keep it---It'll grow back! And thank you for the vote of confidence...but I want to see my thinner face without...I may not like what I see, then I'll have to wait a couple of weeks for it's return. No big deal. Amber is coming home for the weekend, so as we shave---we'll do it in segments, taking pictures along the way. That will be fun.
Thank you for reading. Goodnight and...
Good Choices,
Sean
The clean shaven profile pic on facebook.
Yeah---with the hairy face.
What We Consistently See and Food Addiction Vs. Desire To Succeed
We have a natural tendency to get comfortable with what we see everyday. That's a pretty basic statement, and one that can run as deep as staying morbidly obese for years and years. What we see everyday, even if we don't like it, becomes easier to accept, it grows on us in a way until we just accept. A lighthearted example of this is the "to shave or not to shave" question from yesterday. Facebook friends overwhelmingly voted to shave, yet...the majority of blog readers said keep it! It was clearly opposite, and something that a couple of my co-workers noticed and commented about yesterday. The difference?
Facebook friends see a clean shaved profile picture everyday and I regularly feature current goatee pictures on this blog. We get comfortable over time with what we consistently see. I'm not trying to get too deep here, but it was an interesting observation into human nature. And one that can be applied in good and bad ways along this weight loss road. Consistency in what we're doing leads to comfortable acceptance, in other words...it's gets easier as long as we stay consistent!
A good start this morning included my non-weighted strength training exercises and a good breakfast. I prepared some scrambled eggs, enjoyed some yogurt, and had a banana less than an hour later. This routine has become very comfortable for me, and mornings where it doesn't go as planned---oh my, I have to remind myself that a little deviation every now and then isn't the end of the world, because it isn't. I've had so many weight loss attempts in the past end horribly, because I didn't do something perfect and just figured, oh well, I tried...maybe next time. It's absurd to think that way, because perfection hasn't been the rule or the goal here. A natural progression of good choices with a positive and consistent effort has been the goal, and we've been successful in that pursuit. And you know why those past attempts failed? It wasn't because I "messed up," that was just the excuse I would use. They failed because my addiction to food and inactivity was stronger than my desire to succeed. Anything I could tell myself that would make me feel better about failing again would let me off the hook, and I'd run back to my old ways at the line of least resistance. So much easier at that line, you know?
I didn't see the trail this evening and I didn't go to the YMCA for weight training. I really should have done one or the other, instead I took the evening "off." I allowed my social calendar to conflict with my workout plans and that's something I can't allow very often. I'm still on track to hit all of my workout goals this week, but really...Next week will include day specific goals! I feel so much better about myself when I'm out there or in there doing it. Choices, it's all about those choices we always talk about. I chose a nice evening with a date. I fully intended on hitting the trail afterward, but allowed the night to get away...and by 10pm I decided to get to bed for a decent night of rest. That was a good choice, the rest part.
Tomorrow morning I'll appreciate that rest when I dive into my very first spinning class. I'm really nervous about it---people that have had the class describe it as something horrific and wonderful at the same time. "It'll kill you, but you're going to feel great when it's over!" Maybe not "great" physically, but mentally---yeah, I'll feel accomplished. Good deal...wish me luck!
I'll be shaving the goatee this weekend. It'll be fun and really, to those that said to keep it---It'll grow back! And thank you for the vote of confidence...but I want to see my thinner face without...I may not like what I see, then I'll have to wait a couple of weeks for it's return. No big deal. Amber is coming home for the weekend, so as we shave---we'll do it in segments, taking pictures along the way. That will be fun.
Thank you for reading. Goodnight and...
Good Choices,
Sean
The clean shaven profile pic on facebook.
Yeah---with the hairy face.
Thursday, April 8, 2010
Day 570 If This Is All We Have To Worry About and Flying By The Seat of My Pants
Day 570
If This Is All We Have To Worry About and Flying By The Seat of My Pants
Yesterday, while washing my hands in the mens room, I took a long gaze at myself. I was focusing on the differences in my face. It is strange, if you allow it to be, this looking into the mirror at an image completely different than you've come to know over the years. It's the same guy behind those eyes, the same heart in that chest, the same feelings and understanding of all I've been through. But who is this guy? Does he have facial hair? He does now, but he never allowed it before, why? Maybe it takes a certain confidence to sport a goatee, I don't know. I just never thought it looked good on the 500 pound version of me. But I do like it now. And I don't. It was just a test. I just grew it out last year to see what it would look like on a thinner version of myself, and my wife just loved it! And the compliments came from others too. But the most important ones from Irene and my girls, and me...said to keep it. So I did. But I'm still not completely convinced it's me. And well, to put it mildly, things change.
I feel so wonderfully blessed to have nothing more important to stress about. After years of raging high blood pressure, leg swelling with skin breakage, horrible sleep apnea, and all of the limitations of morbid obesity...it's come down to something this insignificant. To shave or not to shave this facial hair. I decided to put it up for a vote among my facebook friends---and so far, the numbers are overwhelmingly in favor of shaving it away! Even people that I just knew would say keep it, didn't. So maybe I need to return to the clean shaved Sean. Ultimately, it doesn't matter one bit. These are officially the least important paragraphs in blogland today, and that's OK. It's ok to have fun every now and then, and thank you for putting up with this self-indulgent query...So what do you think? Shave or not?
This morning was so much better than yesterday! I was up in plenty of time to do my morning non-weighted strength training exercises, write, shower, and have breakfast. I chose to only have a banana early---and the scrambled eggs and some yogurt at work. I grabbed a big apple and another banana for mid-morning and afternoon snacks, and I was set. A solid foundation was built for another successful day. As much as I seem to fly by the seat of my pants along this road, if you really look close...you'll see patterns and habits that have become fundamentals of my success.
When I say “fly by the seat of my pants,” I mean---I've kept this approach as simple as possible. I haven't over-analyzed the basics. I just hold tight to my “Calorie Bank and Trust” account and do what I do in the exercise department. I don't worry about all the numbers and the breakdowns and deficits and what I need to do to lose this much, or weighing all the time---I just don't stress about that stuff. Why? Because with consistent positive effort, we're going to get to where we're headed without creating things to worry about. We're going to continue the effort and consistency that brought us this far with minimal self-sabotaging thoughts or obsessions. That's just me and my opinion about what works for me. Everyone has different needs and desires. For me, a less is more approach has worked wonderfully.
I do stress about and over-analyze the mental aspects of this journey, and that's a part of the above approach. I do this, because I long for a better understanding of where I've been and why I was there so long, and most importantly---How I can escape and never return. I feel like I've escaped at this point, I do. But I'm far from done. Oh no...physically and mentally, I still have growing and understanding, there are still epiphanies waiting to happen. And they will.
A year ago today, I was writing about the first month results of the “Lose To Win 2009” program. The participants had lost, collectively---over three thousand pounds! Still, with all that success, some struggled horribly. I found this from April 7th, 2009:
I do want to say something to someone, anyone who might be struggling. Perhaps when you stepped on the scale it showed a weight gain. But you were there, and that shows you haven't given up. Don't ever give up. If you're eating smaller portions and working out, staying away from empty calories, and drinking plenty of water, and you still gained weight, I would consult with your doctor. I'm not qualified in any way to offer advice or consultation on the topic of unexplained weight gain. From experience I do know that we can retain a bunch of water weight at times. I know that thyroid conditions can hamper weight loss, as can certain medications. All I can say is, hang in there, don't give up, and consult your doctor. If on the other hand, you know you haven't done everything you could have so far, then whatever you do from this point forward, don't beat yourself up! Put it behind you and move forward. Have a long talk with yourself, re-evaluate your motivating thoughts, assess your self-honesty, and most importantly---Do not make things difficult. Don't allow this task to intimidate you. Break it down in simple terms. Eat less, exercise, and be completely honest with yourself about everything you put in your body. Feed your mind with positive things, not negative, and never lose sight of why you want and need to lose the weight. Always remind yourself of your reasons for staying committed. I've failed so many times at losing weight, I feel like I'm an expert on the topic, I've been there many times. A couple of things I've learned to remember: You couldn't possibly eat so much in one day that you've “ruined everything.” So if you have a bad day, write down how you felt and what you feel triggered the binge, read it and try to understand it as you take full responsibility for your actions, then put it behind you immediately and erase it from your memory. And remember, if you give a consistent positive effort, then you'll more than likely get the results you're after. Consistency, either positive or negative, will generate positive or negative consequences. Stay positive!
This afternoon I napped for a little while, before jumping up and putting on the wind pants. What happened to the sunny warm weather? It was cloudy, cool, and windy this afternoon. When I arrived at the trail I just sat in my vehicle for a few minutes, maybe I was waiting for inspiration to strike, I don't know. I just didn't feel like doing it. And then it started. The thoughts of “Oh sure Sean...You don't have to do it today, really...you have the rest of the week to finish your stated workout goals.” Hmmm. I wasn't day specific, maybe for a reason...psychologically, I was giving myself outs. Oh, I'm good...yeah, good and sneaky.
I'm still working on turning workout time into play time. I think I may have found a tennis partner in Whit. I've played racquetball with her before and she's willing to bust a move or two on the tennis court, so that's very cool. And swimming? You know, the YMCA in Stillwater has a wonderful pool---and it's only 40 minutes away. So why not drive down once a week for a swim and then visit with the family afterward? Why didn't I think of that sooner? And the bike search continues...So, really---I'm going to be OK. All that stuff is fine and dandy, but what about this 5K right now. It's four laps Sean, get out of the vehicle and get it done! But it's cold and windy out there! Stop wining and move! I cut short this internal dialog, opened the door, felt the wind in my face and started moving. Before long, it was in the books. 5K number two of the week! It wasn't the best performance, wasn't the fastest time---but it was done.
I prepared steak and eggs for dinner this evening. For less than 400 calories, I enjoyed six ounces of sirloin and five scrambled egg whites with mushrooms, green pepper, and onion. It was a good meal, very hearty. I used too much pepper on the eggs though, giving me a slight feeling of heartburn later---which is something I rarely have felt over the last 570 days.
Thank you for reading! Goodnight and...
Good Choices,
Sean
If This Is All We Have To Worry About and Flying By The Seat of My Pants
Yesterday, while washing my hands in the mens room, I took a long gaze at myself. I was focusing on the differences in my face. It is strange, if you allow it to be, this looking into the mirror at an image completely different than you've come to know over the years. It's the same guy behind those eyes, the same heart in that chest, the same feelings and understanding of all I've been through. But who is this guy? Does he have facial hair? He does now, but he never allowed it before, why? Maybe it takes a certain confidence to sport a goatee, I don't know. I just never thought it looked good on the 500 pound version of me. But I do like it now. And I don't. It was just a test. I just grew it out last year to see what it would look like on a thinner version of myself, and my wife just loved it! And the compliments came from others too. But the most important ones from Irene and my girls, and me...said to keep it. So I did. But I'm still not completely convinced it's me. And well, to put it mildly, things change.
I feel so wonderfully blessed to have nothing more important to stress about. After years of raging high blood pressure, leg swelling with skin breakage, horrible sleep apnea, and all of the limitations of morbid obesity...it's come down to something this insignificant. To shave or not to shave this facial hair. I decided to put it up for a vote among my facebook friends---and so far, the numbers are overwhelmingly in favor of shaving it away! Even people that I just knew would say keep it, didn't. So maybe I need to return to the clean shaved Sean. Ultimately, it doesn't matter one bit. These are officially the least important paragraphs in blogland today, and that's OK. It's ok to have fun every now and then, and thank you for putting up with this self-indulgent query...So what do you think? Shave or not?
This morning was so much better than yesterday! I was up in plenty of time to do my morning non-weighted strength training exercises, write, shower, and have breakfast. I chose to only have a banana early---and the scrambled eggs and some yogurt at work. I grabbed a big apple and another banana for mid-morning and afternoon snacks, and I was set. A solid foundation was built for another successful day. As much as I seem to fly by the seat of my pants along this road, if you really look close...you'll see patterns and habits that have become fundamentals of my success.
When I say “fly by the seat of my pants,” I mean---I've kept this approach as simple as possible. I haven't over-analyzed the basics. I just hold tight to my “Calorie Bank and Trust” account and do what I do in the exercise department. I don't worry about all the numbers and the breakdowns and deficits and what I need to do to lose this much, or weighing all the time---I just don't stress about that stuff. Why? Because with consistent positive effort, we're going to get to where we're headed without creating things to worry about. We're going to continue the effort and consistency that brought us this far with minimal self-sabotaging thoughts or obsessions. That's just me and my opinion about what works for me. Everyone has different needs and desires. For me, a less is more approach has worked wonderfully.
I do stress about and over-analyze the mental aspects of this journey, and that's a part of the above approach. I do this, because I long for a better understanding of where I've been and why I was there so long, and most importantly---How I can escape and never return. I feel like I've escaped at this point, I do. But I'm far from done. Oh no...physically and mentally, I still have growing and understanding, there are still epiphanies waiting to happen. And they will.
A year ago today, I was writing about the first month results of the “Lose To Win 2009” program. The participants had lost, collectively---over three thousand pounds! Still, with all that success, some struggled horribly. I found this from April 7th, 2009:
I do want to say something to someone, anyone who might be struggling. Perhaps when you stepped on the scale it showed a weight gain. But you were there, and that shows you haven't given up. Don't ever give up. If you're eating smaller portions and working out, staying away from empty calories, and drinking plenty of water, and you still gained weight, I would consult with your doctor. I'm not qualified in any way to offer advice or consultation on the topic of unexplained weight gain. From experience I do know that we can retain a bunch of water weight at times. I know that thyroid conditions can hamper weight loss, as can certain medications. All I can say is, hang in there, don't give up, and consult your doctor. If on the other hand, you know you haven't done everything you could have so far, then whatever you do from this point forward, don't beat yourself up! Put it behind you and move forward. Have a long talk with yourself, re-evaluate your motivating thoughts, assess your self-honesty, and most importantly---Do not make things difficult. Don't allow this task to intimidate you. Break it down in simple terms. Eat less, exercise, and be completely honest with yourself about everything you put in your body. Feed your mind with positive things, not negative, and never lose sight of why you want and need to lose the weight. Always remind yourself of your reasons for staying committed. I've failed so many times at losing weight, I feel like I'm an expert on the topic, I've been there many times. A couple of things I've learned to remember: You couldn't possibly eat so much in one day that you've “ruined everything.” So if you have a bad day, write down how you felt and what you feel triggered the binge, read it and try to understand it as you take full responsibility for your actions, then put it behind you immediately and erase it from your memory. And remember, if you give a consistent positive effort, then you'll more than likely get the results you're after. Consistency, either positive or negative, will generate positive or negative consequences. Stay positive!
This afternoon I napped for a little while, before jumping up and putting on the wind pants. What happened to the sunny warm weather? It was cloudy, cool, and windy this afternoon. When I arrived at the trail I just sat in my vehicle for a few minutes, maybe I was waiting for inspiration to strike, I don't know. I just didn't feel like doing it. And then it started. The thoughts of “Oh sure Sean...You don't have to do it today, really...you have the rest of the week to finish your stated workout goals.” Hmmm. I wasn't day specific, maybe for a reason...psychologically, I was giving myself outs. Oh, I'm good...yeah, good and sneaky.
I'm still working on turning workout time into play time. I think I may have found a tennis partner in Whit. I've played racquetball with her before and she's willing to bust a move or two on the tennis court, so that's very cool. And swimming? You know, the YMCA in Stillwater has a wonderful pool---and it's only 40 minutes away. So why not drive down once a week for a swim and then visit with the family afterward? Why didn't I think of that sooner? And the bike search continues...So, really---I'm going to be OK. All that stuff is fine and dandy, but what about this 5K right now. It's four laps Sean, get out of the vehicle and get it done! But it's cold and windy out there! Stop wining and move! I cut short this internal dialog, opened the door, felt the wind in my face and started moving. Before long, it was in the books. 5K number two of the week! It wasn't the best performance, wasn't the fastest time---but it was done.
I prepared steak and eggs for dinner this evening. For less than 400 calories, I enjoyed six ounces of sirloin and five scrambled egg whites with mushrooms, green pepper, and onion. It was a good meal, very hearty. I used too much pepper on the eggs though, giving me a slight feeling of heartburn later---which is something I rarely have felt over the last 570 days.
Thank you for reading! Goodnight and...
Good Choices,
Sean
Wednesday, April 7, 2010
Day 569 Encouraged Dreams and A Porch Swing
Day 569
Encouraged Dreams and A Porch Swing
I finally was shaken from my peaceful slumber this morning by my radio alarm clock, it took some work, that thing blared wildly out of control for over an hour. I hope there's a firewall between me and the apartment next door, or one of these days I'm going to wake with my neighbors standing in my room, turning it off and looking less than cheery. Is it healthy to sleep this soundly? Have I really worked out that hard the last two days? I mean really, you could have operated on me and I would have slept right through, drooling on my pillow in complete comfort.
I was not happy waking up late this morning, not at all. It was nearly 5:15am, which totally throws my morning routine for a loop. I sure like commas, anyway... I jumped up and quickly decided what had to suffer and what must be done regardless of the time. It was obvious this late: The early morning warm-up workout was out, and writing? Forget it! I had time to shower, dress, grab a banana and scrambled eggs real quick, and rush toward the studio. Ouch...my muscles are sore today and that's a good thing. I told you, the upper body workout on the machines last night was effective!
I had to recover slowly throughout the day. What do I mean by that? I rely so heavily on the positive foundation my morning routine provides and when it's messed up, I have to make it the best I can and move on with a positive focus. I left for lunch early today, headed home and started writing and cooking. I still didn't make time for my squats, push-ups, and sit-ups, but I knew a workout would come later. I was crunched for time here. I grilled a chicken breast and opened a can of green beans. It was very fast and very good, oh---and less than 250 calories total, and filling!
The word “organized” is probably not a word my friends and colleagues would use to describe me. I'm quickly realizing that I need to start learning some simple organizational skills, to not only help me do a better job in broadcasting, but help me prepare for and eventually ascend to where I want to go. A combination of disorganization and procrastination can really hold a person back, I know this. And these are two things that Seanboy needs to shake!
A few months ago, a major sponsor of my radio show---and a good personal friend of a person that works for a subsidiary of a major publisher, said to me: “Your blog needs to be condensed and published into a daily motivational book for those just starting out on their weight loss journey.” She was highly complimentary, and went further by saying that if I would assemble a collection of reader feedback/reviews, she would happily and personally submit it to her friend at the major publisher. If I ever figure out what makes me put something like that off, and I can correct that, then the sky is the limit on my hopes and dreams for the future. What do I fear? Rejection? Who cares? I mean really...this blog has served it's purpose well, it has helped me do something I've spent my entire life trying and failing to do...and if that's all it does, then it's been nothing short of my personal miracle. I'm blessed.
What made me think of this? I went back and read the post from a year ago and found this encouraging comment from Toby, a daily reader from Day 1:
“10K is awesome Sean! Keep up the good work. I really do think you need to start thinking about writing a book about all of this. I would be one of the first people in line to buy it!”---
Sharing my story is something I plan to do for the rest of my life. I look forward to the day when that's all I do. I want to write for and speak with people that feel the way I did for so many years. I feel it's my responsibility and honestly, I feel it's my calling. I'll never take credit for anyone's success but my own. A friend and co-worker today attributed part of her success to reading this blog everyday. Oh no you don't! It's all you lady! You're the one that's taking the action and doing what needs to be done. All I can do is set the best example I can everyday and continue sharing in these pages. Will I ever make writing and speaking a career. Without a doubt, yes. A little pre-mature to start thinking that way? Perhaps. But maybe not. If you've read this blog long enough, you know I'm a realist. I don't get carried away with pie in the sky dreams of being an author and motivational speaker. But do I dream about it occasionally? Sure, but only because it's a very real possibility. This blog is only the beginning. I've read compliments like Toby's from others and it just re-affirms my desires. Thank you for the boost of confidence!
Onward and upward, right?
I arrived back home and was exhausted. I'm not sure why, I did sleep in today...maybe I'm just accustomed to a nap. Maybe I really don't need the nap, I just think I do. Maybe I need to workout now, and then go to bed early later. I did nap, oh yes I did. For over two hours I slept like a baby. Do I really need this much rest? It was strange, I jumped up and did my morning non-weighted strength training exercises---as if it were 4am, at just after 6pm. I had a dinner invite at a friends house this evening, so I finished up and headed that way.
Dinner away from home and prepared by someone else is always tricky. You certainly don't want to hurt anyone's feelings, but you don't want to compromise the integrity of your calorie budget and plan. It's a delicate thing, and certainly overcome by solid communication with the friend doing the cooking and serving. My friends know all about my weight loss journey, so it makes it a little easier, but still---I encourage them to prepare whatever they would normally and let me navigate through and make my own choices. Do not fix anything “special.” I'll eat what everyone else is eating! I'll just be responsible about the portion size. It was a vegetable and chicken alfredo pasta dish with garlic bread. This is going to be tough to calculate. I enjoyed a small portion, a portion I was comfortable guesstimating at 500 calories.
After dinner, everyone went outside to enjoy the cool night air, and then it happened: I was offered a seat on a porch swing. Wow, imagine that! Me? Sean Anderson offered a seat on a porch swing, like---a normal wooden porch swing, with regular porch swing materials, not reinforced stuff? Yes...and I didn't immediately take the offer. I had to process this for a minute or two. What if I sit down and it collapses? How embarrassing would that be? It could happen, really! I quickly decided that this was one of those moments of normalcy that I've spent my entire morbidly obese life waiting for and dreaming about. So I confidently made my way over and gently sat down on the wooden swing. It was good! I even asked “hey porch swing, we good?” Yep...not a crackle of strain from the wood or the chain. I was normal tonight. And normal never felt so good. How strange it was really. I kept having visions of all of those people you see on Americas Funniest Home Videos, when the porch swing collapses on them...and by the way, that isn't funny, and it certainly wouldn't be tonight. But it was not my worry this evening. I no longer weigh over 500 pounds, I'm allowed to enjoy a porch swing. OK--maybe if nobody gets hurt, it's a little funny. But certainly not at the moment it happens.
I hurried back to the apartment, realizing that it was late, and refusing to let myself off the hook on a good walk/jog. I changed into my workout clothes and headed for the trail. It wasn't long before big fat raindrops started falling, but I kept going. And then, about two miles into this 5K attempt, I noticed lightening in the distance. If storms are moving in, I have to report to the studio for weather coverage. The question? Did I have enough time to finish another mile before heading to the studio? As it turned out, I did, but I didn't do it. I didn't want to take the chance on something blowing through without me on the air.
I can't count this as a 5K, because it wasn't...so here's where I stand on my workout plan for the week, which I count as Monday through Sunday: One 5K and one weight training session complete. I still have two more 5k's and two more weight training sessions to complete this week. I also have a spinning class to conquer. We're getting it done! It feels really good to be here.
The line of storms developed just to our south and east and quickly moved away from our immediate broadcast area. It wasn't long before the threat was clearly over and I headed home. Now, here's where I could have done better: Why not stop and knock out another quick mile, completing the 5K tonight? What would it have taken? Twelve, thirteen minutes maybe? I didn't, instead I hurried back home and settled into cleaning my apartment. And before anyone suggest that cleaning can be considered a workout, no---not that kind of cleaning. I did some dishes, some laundry, picked up a few things, nothing major really.
A decent day, it really was--despite the hurried start. Oh, and I almost forgot...This afternoon I stopped by the Poncan Theatre, the future home of our studios, and was offered a 100 calorie snack pack of Pecan Sandies. I LOVE Pecan Sandies, bless those little Keebler Elves...and this 100 calorie pack was just enough to enjoy that amazing flavor without destroying my calorie budget.
Thanks for reading! Goodnight and...
Good Choices,
Sean
Random Before shot with Mom
Easter "In-Progress" with Mom
Encouraged Dreams and A Porch Swing
I finally was shaken from my peaceful slumber this morning by my radio alarm clock, it took some work, that thing blared wildly out of control for over an hour. I hope there's a firewall between me and the apartment next door, or one of these days I'm going to wake with my neighbors standing in my room, turning it off and looking less than cheery. Is it healthy to sleep this soundly? Have I really worked out that hard the last two days? I mean really, you could have operated on me and I would have slept right through, drooling on my pillow in complete comfort.
I was not happy waking up late this morning, not at all. It was nearly 5:15am, which totally throws my morning routine for a loop. I sure like commas, anyway... I jumped up and quickly decided what had to suffer and what must be done regardless of the time. It was obvious this late: The early morning warm-up workout was out, and writing? Forget it! I had time to shower, dress, grab a banana and scrambled eggs real quick, and rush toward the studio. Ouch...my muscles are sore today and that's a good thing. I told you, the upper body workout on the machines last night was effective!
I had to recover slowly throughout the day. What do I mean by that? I rely so heavily on the positive foundation my morning routine provides and when it's messed up, I have to make it the best I can and move on with a positive focus. I left for lunch early today, headed home and started writing and cooking. I still didn't make time for my squats, push-ups, and sit-ups, but I knew a workout would come later. I was crunched for time here. I grilled a chicken breast and opened a can of green beans. It was very fast and very good, oh---and less than 250 calories total, and filling!
The word “organized” is probably not a word my friends and colleagues would use to describe me. I'm quickly realizing that I need to start learning some simple organizational skills, to not only help me do a better job in broadcasting, but help me prepare for and eventually ascend to where I want to go. A combination of disorganization and procrastination can really hold a person back, I know this. And these are two things that Seanboy needs to shake!
A few months ago, a major sponsor of my radio show---and a good personal friend of a person that works for a subsidiary of a major publisher, said to me: “Your blog needs to be condensed and published into a daily motivational book for those just starting out on their weight loss journey.” She was highly complimentary, and went further by saying that if I would assemble a collection of reader feedback/reviews, she would happily and personally submit it to her friend at the major publisher. If I ever figure out what makes me put something like that off, and I can correct that, then the sky is the limit on my hopes and dreams for the future. What do I fear? Rejection? Who cares? I mean really...this blog has served it's purpose well, it has helped me do something I've spent my entire life trying and failing to do...and if that's all it does, then it's been nothing short of my personal miracle. I'm blessed.
What made me think of this? I went back and read the post from a year ago and found this encouraging comment from Toby, a daily reader from Day 1:
“10K is awesome Sean! Keep up the good work. I really do think you need to start thinking about writing a book about all of this. I would be one of the first people in line to buy it!”---
Sharing my story is something I plan to do for the rest of my life. I look forward to the day when that's all I do. I want to write for and speak with people that feel the way I did for so many years. I feel it's my responsibility and honestly, I feel it's my calling. I'll never take credit for anyone's success but my own. A friend and co-worker today attributed part of her success to reading this blog everyday. Oh no you don't! It's all you lady! You're the one that's taking the action and doing what needs to be done. All I can do is set the best example I can everyday and continue sharing in these pages. Will I ever make writing and speaking a career. Without a doubt, yes. A little pre-mature to start thinking that way? Perhaps. But maybe not. If you've read this blog long enough, you know I'm a realist. I don't get carried away with pie in the sky dreams of being an author and motivational speaker. But do I dream about it occasionally? Sure, but only because it's a very real possibility. This blog is only the beginning. I've read compliments like Toby's from others and it just re-affirms my desires. Thank you for the boost of confidence!
Onward and upward, right?
I arrived back home and was exhausted. I'm not sure why, I did sleep in today...maybe I'm just accustomed to a nap. Maybe I really don't need the nap, I just think I do. Maybe I need to workout now, and then go to bed early later. I did nap, oh yes I did. For over two hours I slept like a baby. Do I really need this much rest? It was strange, I jumped up and did my morning non-weighted strength training exercises---as if it were 4am, at just after 6pm. I had a dinner invite at a friends house this evening, so I finished up and headed that way.
Dinner away from home and prepared by someone else is always tricky. You certainly don't want to hurt anyone's feelings, but you don't want to compromise the integrity of your calorie budget and plan. It's a delicate thing, and certainly overcome by solid communication with the friend doing the cooking and serving. My friends know all about my weight loss journey, so it makes it a little easier, but still---I encourage them to prepare whatever they would normally and let me navigate through and make my own choices. Do not fix anything “special.” I'll eat what everyone else is eating! I'll just be responsible about the portion size. It was a vegetable and chicken alfredo pasta dish with garlic bread. This is going to be tough to calculate. I enjoyed a small portion, a portion I was comfortable guesstimating at 500 calories.
After dinner, everyone went outside to enjoy the cool night air, and then it happened: I was offered a seat on a porch swing. Wow, imagine that! Me? Sean Anderson offered a seat on a porch swing, like---a normal wooden porch swing, with regular porch swing materials, not reinforced stuff? Yes...and I didn't immediately take the offer. I had to process this for a minute or two. What if I sit down and it collapses? How embarrassing would that be? It could happen, really! I quickly decided that this was one of those moments of normalcy that I've spent my entire morbidly obese life waiting for and dreaming about. So I confidently made my way over and gently sat down on the wooden swing. It was good! I even asked “hey porch swing, we good?” Yep...not a crackle of strain from the wood or the chain. I was normal tonight. And normal never felt so good. How strange it was really. I kept having visions of all of those people you see on Americas Funniest Home Videos, when the porch swing collapses on them...and by the way, that isn't funny, and it certainly wouldn't be tonight. But it was not my worry this evening. I no longer weigh over 500 pounds, I'm allowed to enjoy a porch swing. OK--maybe if nobody gets hurt, it's a little funny. But certainly not at the moment it happens.
I hurried back to the apartment, realizing that it was late, and refusing to let myself off the hook on a good walk/jog. I changed into my workout clothes and headed for the trail. It wasn't long before big fat raindrops started falling, but I kept going. And then, about two miles into this 5K attempt, I noticed lightening in the distance. If storms are moving in, I have to report to the studio for weather coverage. The question? Did I have enough time to finish another mile before heading to the studio? As it turned out, I did, but I didn't do it. I didn't want to take the chance on something blowing through without me on the air.
I can't count this as a 5K, because it wasn't...so here's where I stand on my workout plan for the week, which I count as Monday through Sunday: One 5K and one weight training session complete. I still have two more 5k's and two more weight training sessions to complete this week. I also have a spinning class to conquer. We're getting it done! It feels really good to be here.
The line of storms developed just to our south and east and quickly moved away from our immediate broadcast area. It wasn't long before the threat was clearly over and I headed home. Now, here's where I could have done better: Why not stop and knock out another quick mile, completing the 5K tonight? What would it have taken? Twelve, thirteen minutes maybe? I didn't, instead I hurried back home and settled into cleaning my apartment. And before anyone suggest that cleaning can be considered a workout, no---not that kind of cleaning. I did some dishes, some laundry, picked up a few things, nothing major really.
A decent day, it really was--despite the hurried start. Oh, and I almost forgot...This afternoon I stopped by the Poncan Theatre, the future home of our studios, and was offered a 100 calorie snack pack of Pecan Sandies. I LOVE Pecan Sandies, bless those little Keebler Elves...and this 100 calorie pack was just enough to enjoy that amazing flavor without destroying my calorie budget.
Thanks for reading! Goodnight and...
Good Choices,
Sean
Random Before shot with Mom
Easter "In-Progress" with Mom
Tuesday, April 6, 2010
Day 568 The Forever Part, A Great Workout, and 266 Hits Goal!
Day 568
The Forever Part. A Great Workout, and 266 Hits Goal!
What a difference a little more accountability makes, huh? I jumped up this morning and before 4:30am, my morning non-weighted strength training exercises were finished. I don't even count this as “my workout,” that comes later in the day/early evening. This is just a warm-up, something to get the blood pumping and my mind on the right track.
I decided to skip the eggs today for breakfast and instead, I enjoyed steel cut oats with a teaspoon of brown sugar and cinnamon. It was so good and tasty and how it makes me feel is even better. I sliced up some apples and bagged them up for my mid-morning and afternoon snack, grabbed some yogurt—and I was out the door. It really is a wonderful thing to realize how my food choices have evolved naturally over time. Oh sure, I occasionally eat what some consider “bad” stuff, but the majority of my food choices are good. I don't eat deep fried green beans and extra cheesy mac and cheese everyday like yesterday, but you noticed---I still stayed within my calorie budget without any feelings of deprivation. Portion control, it really is key!
Also key? The mental gymnastics, or as my friend Shannon calls it, self-talk, that reminds us that we can enjoy a serving without going off the deep end. Sometimes it's easier said than done, I understand. Believe me, I don't plan on testing my self-talk mechanism with a half-gallon of ice cream in the freezer anytime soon, but we all have those “historical trigger foods,” now don't we? Ice cream is mine, oh and cereal, and peanut butter sandwiches and cold milk...all items you rarely find around here. Recognizing our strengths and being honest enough to admit our weaknesses is paramount to our success in control. It has been for mine, that's for sure.
Everyday, I read the post from exactly a year before. I was reminded of my procrastinating nature when I discovered that I was talking about getting a bike back then. Wow...and swimming, what? It's so easy to settle into a routine, isn't it? Breaking out of that routine can be a very big challenge. As I read this entry, It reminded me of “the forever part” of this process. Of course my opinions on this will be reinforced the longer I keep the weight off, but my philosophy is simple: The means to lose weight can be varied, but if that weight loss comes without real mental change, and the “plan” is simply a means to lose weight, then it's temporary. That's why we yo-yo. The mental changes, those my friend, are the forever part. From Day 203 Sunday May 5th, 2009:
The 10k last night felt great and boy did I sleep sound last night! I need to do more of those. As the weather warms I'm looking forward to expanding my exercise regimen to include bicycling and swimming. I think we're going to start looking for some bikes real soon. I can order my heavy duty bicycle seat from Living XL Magazine and we'll be good to...Wait a second! I may not need a heavy duty seat before too long! Scrap the whole special seat idea. I'm looking forward to the warmer weather like never before. At over 500 pounds I dreaded the heat. Not only did I dread the heat, I avoided the heat at all cost. If I could just stay inside 24 hours a day by an air conditioning vent, I did. Now I'm looking forward to the added benefit the heat will provide to my workouts. It's amazing how losing weight can completely transform your attitude and overall outlook on things. When I say it changes everything, I mean everything. That's what I keep telling my mom and anyone else that will listen, just stay consistent long enough to achieve significant results and you'll be so thrilled with how you think, feel, and look, you'll never want to go back! Of course you have to do more than just eat less and exercise. You have to do what I've done and completely change your mind about food and exercise. Because as I learned in 2004, just because you get a taste of weight loss freedom, it doesn't mean you're completely free. You're only free when you become mentally changed. That's the forever part. The mental aspect is what will keep the weight off. Learning to be completely honest with yourself and 100% responsible for your decisions is key. Learning how to properly use food to live and fuel your body is paramount. It's OK to “love food,” sure, it's totally cool and normal to have your favorites and foods you're passionate about, never give them up! But never eat so much of them that it makes you feel like giving up. How did this happen? I was talking about exercise and all of a sudden this paragraph became all about food and personal responsibility. Anyway, one of the big factors in my success so far is never feeling deprived. I have zero restrictions. I can choose to eat anything I want. If I want a cookie, I'll have a cookie, maybe two or three, but I will not eat the whole package. If I want pizza, I'll have pizza, more than likely thin crust and only two or three pieces. Oh sure, I could have deep dish or pan pizza, but I can have two slices of the thin to one thick. Choices, that's all it is. And educating yourself on proper portions and calorie counts. Knowing how much is too much is critical. For years I never knew, because I wasn't counting or even looking. I didn't want to know how many calories I had in that over-sized bowl of tin roof sundae, nor did I care.
I arrived home late afternoon and decided that a nap was my best move at the moment. I wanted to be rested for my workout, so I set the alarms and drifted off. I jumped up quickly shortly before 6pm, with the same enthusiasm reserved for my morning routine. I had somewhere to be and it wasn't in this bed. I washed my face and changed into my workout clothes. I was ready to go, with a determined attitude—I made my way to the vehicle and to the YMCA.
I hit the weight machines for a solid upper body workout that left me knowing that I had worked. When lifting makes me sweat and my heart rate increase, yeah, that's what I'm talking about. A good session. I also stopped by the front desk and inquired about the spinning classes. These are extremely popular, turns out you have to get there at least 30 minutes prior to the class to get a bike number. It looks like Friday lunch time will be my time to spin. I'm kind of nervous about this, but silly me---I put it out there, I said I would do it, and now I must follow through. Before I left the Y for my 5K at the trail, I stopped into the darkened spinning class room. So this will be the scene of my demise? Or maybe the scene of a workout awakening! Let's be positive! My main concern was the size of the seat, not bad, not bad...I don't have as much padding anymore ya know, and well...OK—enough worry. We'll do it Friday and it will be good. Enough said!
The trail this evening was cloudy and mild. The air was moist and a steady breeze blew around a faint smell of rain. It didn't rain, but I wish it had, I love working out in the rain. I got started on my 5K tonight, knowing that I set the bar high with last night's performance. And tonight's four laps around the trail were good, but not as good as last night. I was still sweating wonderfully and my heart rate was really high, but my endurance just wasn't what it was last night. Maybe I was trying to pick up the pace a little too much. I need to settle down and get out the C25K program that Ann sent me and do it. Because yes, at a very slow jog, I can go for several minutes—but I'd be embarrassed for you to see that slow jog---just a step or two from a brisk walk really. If I truly desire to run a 5K, and I do...then I need to commit to the C25k program.
A blogging friend of mine just hit goal! That's so incredibly exciting!!! “266” has lost nearly 120 pounds and is now below 150! Congratulations my friend! I read her account of the C25K program and her triumphant finish---and it just warmed me up totally. It was amazing post to read, as is her blog. You can find her C25K post here: http://266-twosixtysix.blogspot.com/2010/04/personal-account-of-c25k.html and read her “Goal” post here: www.266-twosixtysix.blogspot.com She's a wonderful inspiration to so many...including me.
After my workout and looking completely zapped, I made a quick trip to Wal-Mart for some groceries. Once again, I didn't buy anything that needed an ingredients list! I took a picture of the items below. I'm not only making better choices, I'm proud of them by golly!
I also made my way over to the bicycles. I found the bike I would really like to buy. I felt like a little kid, looking all wide eyed and imagining the wind in my hair as I zip along. I remembered back when my momma bought me a bike at Wal-Mart when I was 12. We didn't have room to transport it back home, so I rode the thing from the store clear across town to grandmas house. When I buy this one, I'll probably do the same thing back to my apartment, and then walk back for my vehicle. It's easy, because I live less than five blocks from Wal-Mart. Oh it's nice! Look at that picture below!
I invited Courtney over for dinner, but she already had plans, so I cut up the single steak—I just wanted six ounces, or 300 calories worth---weighed it, and threw it on the Foreman Grill. I enjoyed a half a baked potato with a tablespoon of sour cream and an entire tomato sliced up, with a little salt. Who says I don't eat veggies? It was a great meal, very satisfying and less than 500 calories!
What a wonderful day indeed. An accomplished day at work, a nap, a great dual featured workout, a “no ingredient list” shopping trip, and a good dinner. Yes sir, we're moving forward with a determined spirit because it's the only way! Thank you for reading. Goodnight and...
Good Choices,
Sean
The bike. I'd really like to find something like this used.
Shopping without ingredient lists. Just real good food!
My dinner tonight. Loved it!
The Forever Part. A Great Workout, and 266 Hits Goal!
What a difference a little more accountability makes, huh? I jumped up this morning and before 4:30am, my morning non-weighted strength training exercises were finished. I don't even count this as “my workout,” that comes later in the day/early evening. This is just a warm-up, something to get the blood pumping and my mind on the right track.
I decided to skip the eggs today for breakfast and instead, I enjoyed steel cut oats with a teaspoon of brown sugar and cinnamon. It was so good and tasty and how it makes me feel is even better. I sliced up some apples and bagged them up for my mid-morning and afternoon snack, grabbed some yogurt—and I was out the door. It really is a wonderful thing to realize how my food choices have evolved naturally over time. Oh sure, I occasionally eat what some consider “bad” stuff, but the majority of my food choices are good. I don't eat deep fried green beans and extra cheesy mac and cheese everyday like yesterday, but you noticed---I still stayed within my calorie budget without any feelings of deprivation. Portion control, it really is key!
Also key? The mental gymnastics, or as my friend Shannon calls it, self-talk, that reminds us that we can enjoy a serving without going off the deep end. Sometimes it's easier said than done, I understand. Believe me, I don't plan on testing my self-talk mechanism with a half-gallon of ice cream in the freezer anytime soon, but we all have those “historical trigger foods,” now don't we? Ice cream is mine, oh and cereal, and peanut butter sandwiches and cold milk...all items you rarely find around here. Recognizing our strengths and being honest enough to admit our weaknesses is paramount to our success in control. It has been for mine, that's for sure.
Everyday, I read the post from exactly a year before. I was reminded of my procrastinating nature when I discovered that I was talking about getting a bike back then. Wow...and swimming, what? It's so easy to settle into a routine, isn't it? Breaking out of that routine can be a very big challenge. As I read this entry, It reminded me of “the forever part” of this process. Of course my opinions on this will be reinforced the longer I keep the weight off, but my philosophy is simple: The means to lose weight can be varied, but if that weight loss comes without real mental change, and the “plan” is simply a means to lose weight, then it's temporary. That's why we yo-yo. The mental changes, those my friend, are the forever part. From Day 203 Sunday May 5th, 2009:
The 10k last night felt great and boy did I sleep sound last night! I need to do more of those. As the weather warms I'm looking forward to expanding my exercise regimen to include bicycling and swimming. I think we're going to start looking for some bikes real soon. I can order my heavy duty bicycle seat from Living XL Magazine and we'll be good to...Wait a second! I may not need a heavy duty seat before too long! Scrap the whole special seat idea. I'm looking forward to the warmer weather like never before. At over 500 pounds I dreaded the heat. Not only did I dread the heat, I avoided the heat at all cost. If I could just stay inside 24 hours a day by an air conditioning vent, I did. Now I'm looking forward to the added benefit the heat will provide to my workouts. It's amazing how losing weight can completely transform your attitude and overall outlook on things. When I say it changes everything, I mean everything. That's what I keep telling my mom and anyone else that will listen, just stay consistent long enough to achieve significant results and you'll be so thrilled with how you think, feel, and look, you'll never want to go back! Of course you have to do more than just eat less and exercise. You have to do what I've done and completely change your mind about food and exercise. Because as I learned in 2004, just because you get a taste of weight loss freedom, it doesn't mean you're completely free. You're only free when you become mentally changed. That's the forever part. The mental aspect is what will keep the weight off. Learning to be completely honest with yourself and 100% responsible for your decisions is key. Learning how to properly use food to live and fuel your body is paramount. It's OK to “love food,” sure, it's totally cool and normal to have your favorites and foods you're passionate about, never give them up! But never eat so much of them that it makes you feel like giving up. How did this happen? I was talking about exercise and all of a sudden this paragraph became all about food and personal responsibility. Anyway, one of the big factors in my success so far is never feeling deprived. I have zero restrictions. I can choose to eat anything I want. If I want a cookie, I'll have a cookie, maybe two or three, but I will not eat the whole package. If I want pizza, I'll have pizza, more than likely thin crust and only two or three pieces. Oh sure, I could have deep dish or pan pizza, but I can have two slices of the thin to one thick. Choices, that's all it is. And educating yourself on proper portions and calorie counts. Knowing how much is too much is critical. For years I never knew, because I wasn't counting or even looking. I didn't want to know how many calories I had in that over-sized bowl of tin roof sundae, nor did I care.
I arrived home late afternoon and decided that a nap was my best move at the moment. I wanted to be rested for my workout, so I set the alarms and drifted off. I jumped up quickly shortly before 6pm, with the same enthusiasm reserved for my morning routine. I had somewhere to be and it wasn't in this bed. I washed my face and changed into my workout clothes. I was ready to go, with a determined attitude—I made my way to the vehicle and to the YMCA.
I hit the weight machines for a solid upper body workout that left me knowing that I had worked. When lifting makes me sweat and my heart rate increase, yeah, that's what I'm talking about. A good session. I also stopped by the front desk and inquired about the spinning classes. These are extremely popular, turns out you have to get there at least 30 minutes prior to the class to get a bike number. It looks like Friday lunch time will be my time to spin. I'm kind of nervous about this, but silly me---I put it out there, I said I would do it, and now I must follow through. Before I left the Y for my 5K at the trail, I stopped into the darkened spinning class room. So this will be the scene of my demise? Or maybe the scene of a workout awakening! Let's be positive! My main concern was the size of the seat, not bad, not bad...I don't have as much padding anymore ya know, and well...OK—enough worry. We'll do it Friday and it will be good. Enough said!
The trail this evening was cloudy and mild. The air was moist and a steady breeze blew around a faint smell of rain. It didn't rain, but I wish it had, I love working out in the rain. I got started on my 5K tonight, knowing that I set the bar high with last night's performance. And tonight's four laps around the trail were good, but not as good as last night. I was still sweating wonderfully and my heart rate was really high, but my endurance just wasn't what it was last night. Maybe I was trying to pick up the pace a little too much. I need to settle down and get out the C25K program that Ann sent me and do it. Because yes, at a very slow jog, I can go for several minutes—but I'd be embarrassed for you to see that slow jog---just a step or two from a brisk walk really. If I truly desire to run a 5K, and I do...then I need to commit to the C25k program.
A blogging friend of mine just hit goal! That's so incredibly exciting!!! “266” has lost nearly 120 pounds and is now below 150! Congratulations my friend! I read her account of the C25K program and her triumphant finish---and it just warmed me up totally. It was amazing post to read, as is her blog. You can find her C25K post here: http://266-twosixtysix.blogspot.com/2010/04/personal-account-of-c25k.html and read her “Goal” post here: www.266-twosixtysix.blogspot.com She's a wonderful inspiration to so many...including me.
After my workout and looking completely zapped, I made a quick trip to Wal-Mart for some groceries. Once again, I didn't buy anything that needed an ingredients list! I took a picture of the items below. I'm not only making better choices, I'm proud of them by golly!
I also made my way over to the bicycles. I found the bike I would really like to buy. I felt like a little kid, looking all wide eyed and imagining the wind in my hair as I zip along. I remembered back when my momma bought me a bike at Wal-Mart when I was 12. We didn't have room to transport it back home, so I rode the thing from the store clear across town to grandmas house. When I buy this one, I'll probably do the same thing back to my apartment, and then walk back for my vehicle. It's easy, because I live less than five blocks from Wal-Mart. Oh it's nice! Look at that picture below!
I invited Courtney over for dinner, but she already had plans, so I cut up the single steak—I just wanted six ounces, or 300 calories worth---weighed it, and threw it on the Foreman Grill. I enjoyed a half a baked potato with a tablespoon of sour cream and an entire tomato sliced up, with a little salt. Who says I don't eat veggies? It was a great meal, very satisfying and less than 500 calories!
What a wonderful day indeed. An accomplished day at work, a nap, a great dual featured workout, a “no ingredient list” shopping trip, and a good dinner. Yes sir, we're moving forward with a determined spirit because it's the only way! Thank you for reading. Goodnight and...
Good Choices,
Sean
The bike. I'd really like to find something like this used.
Shopping without ingredient lists. Just real good food!
My dinner tonight. Loved it!
Monday, April 5, 2010
Day 567 A Different Easter and Deep Fried Greenbeans
Day 567
A Different Easter and Deep Fried Greenbeans
I knew today was Easter, but it didn’t feel that way. Without Irene, Amber away at school and Courtney at her mom’s place, well…it just seemed different. I felt good, I did, and I’m getting super excited about my commitment to a better workout discipline.
My tail is on the line, this is it…I have way too many friends in the blogging and close personal world that will be keeping me accountable in that regard. I should have put it out there a while back, but I was just cruising and losing, slow and steady…getting there one day at a time, and treating my workouts very plain. Yes, I’ve had tremendous success losing weight, thanks to the death grip on my Calorie Bank and Trust account, but it’s only proven that yes, you can still lose weight by giving 30% when you workout…but Oh, how I wonder where I would be if I had been giving 100% for the past six months? Probably cleaning up after the “Goal Party” and wearing size 34 jeans and, well…there’s nothing positive in beating myself up now. I need to count my blessings and proceed in a determined fashion. Lessons have been learned with a better understanding of the psychological dynamics that rule this road.
Easter, an amazing day, and traditionally a big meal holiday too. Easter dinner, yep…mine was planned for Stillwater, late afternoon. We all agreed to dine at one of our old favorites, we were there just last week actually, Charlie’s Chicken. For some reason, I had conserved my calories throughout the day…not really on purpose; I just didn’t feel like eating I guess. I started the day with three over-easy eggs, added a banana later, and by the time dinner rolled around, I had enough calories to feast. Within reason, of course.
I decided on three fried breast chunks, an order of mashed potatoes—no gravy, and mac and cheese. Yes---the mac and cheese was absolutely an indulgence, cost me 300 calories to enjoy, but I’d do it again someday, oh yes I would. It was incredible stuff. I usually say no to the bread, but I decided to split a roll with mom. I left off the butter spread. After I finished, I added my calories and realized I still had several hundred available. I didn’t want to eat too much later in the evening, so I grabbed another couple of small chicken chunks---peeled off the breading, and enjoyed the chicken breast meat. I also bought an order of deep fried green beans for everyone to share. I know, I know…it’s so wrong! A seventeen-piece order of Green Bean Fries at TGI Fridays is only 170 calories. I’d say that our order had a dozen pieces, maybe a little less. But even if we just called it 200 calories, I only enjoyed 75 calories worth. They were good! Wow, I already have a history of melting cheese into my green beans…now I’m eating them battered and fried? I may have a problem. Nah, I’ll be OK.
We took some more pictures too! Identical really to last weeks pics, well, close at least…just different clothes. It was a fantastic time, it was, and afterward I drove home in silence, reflecting on everything important to me.
This entire journey has changed my life for the better. Despite everything that has happened along the way, it’s really all good. And it keeps getting better. I’ve never felt better than I do right now. I feel like anything is possible, like all I must do is decide—and I can achieve anything. And then, oh boy…when I receive e-mails from people I’ve never met, telling me how reading my blog has impacted them for the better…well, that’s just icing on the cake. I will never stop sharing my story with people far and near.
Someone asked me the other day if I regret making this blog so personal. No, not really, although it is strange to run into a complete stranger at the grocery store who says “I’ve read every single day of your blog, look---eggs and mushrooms, I love them too!” And I realize that if they’ve read every single day, they know way more about me than maybe they should. But hey, it’s very personal and very real, this here journey. And I could have accomplished that and still maintained privacy, several of my favorite bloggers have…but it never occurred to me that my story would help too many people outside of my family and friends…so I felt fine with being extremely open, after all---if they knew me well enough, they already knew about a lot of this stuff. On second thought, some of my inner most thoughts and concerns---and even experiences I’ve shared here…I saved for me and maybe Irene until I started writing this blog….and then it all came pouring out. I certainly can’t stop now, although I’ve better defined the line I will not cross again…so I’m good.
I arrived home and immediately started thinking about my workout. Why I hadn’t done it yet, I don’t know, but it was time now. I hit the trail on a beautiful evening and finished a 5K in record time. I didn’t time it actually, but I know that I spent more time lightly jogging than I did walking. I hurried home and watched the weather. I was beat, and lucky for me Gayle, a co-worker and friend, was willing to anchor severe weather coverage in my place tonight. I had to drop in bed.
My workout goals are clearly defined this week, as stated in yesterday’s post. It’s pretty lofty, but nothing I can’t handle. It will be done. Period.
Thank you for reading! Goodnight and…
Good Choices,
Sean
Mom and Me at the restaurant this evening
Grandma and Me tonight
Kelli and Me this evening
A Different Easter and Deep Fried Greenbeans
I knew today was Easter, but it didn’t feel that way. Without Irene, Amber away at school and Courtney at her mom’s place, well…it just seemed different. I felt good, I did, and I’m getting super excited about my commitment to a better workout discipline.
My tail is on the line, this is it…I have way too many friends in the blogging and close personal world that will be keeping me accountable in that regard. I should have put it out there a while back, but I was just cruising and losing, slow and steady…getting there one day at a time, and treating my workouts very plain. Yes, I’ve had tremendous success losing weight, thanks to the death grip on my Calorie Bank and Trust account, but it’s only proven that yes, you can still lose weight by giving 30% when you workout…but Oh, how I wonder where I would be if I had been giving 100% for the past six months? Probably cleaning up after the “Goal Party” and wearing size 34 jeans and, well…there’s nothing positive in beating myself up now. I need to count my blessings and proceed in a determined fashion. Lessons have been learned with a better understanding of the psychological dynamics that rule this road.
Easter, an amazing day, and traditionally a big meal holiday too. Easter dinner, yep…mine was planned for Stillwater, late afternoon. We all agreed to dine at one of our old favorites, we were there just last week actually, Charlie’s Chicken. For some reason, I had conserved my calories throughout the day…not really on purpose; I just didn’t feel like eating I guess. I started the day with three over-easy eggs, added a banana later, and by the time dinner rolled around, I had enough calories to feast. Within reason, of course.
I decided on three fried breast chunks, an order of mashed potatoes—no gravy, and mac and cheese. Yes---the mac and cheese was absolutely an indulgence, cost me 300 calories to enjoy, but I’d do it again someday, oh yes I would. It was incredible stuff. I usually say no to the bread, but I decided to split a roll with mom. I left off the butter spread. After I finished, I added my calories and realized I still had several hundred available. I didn’t want to eat too much later in the evening, so I grabbed another couple of small chicken chunks---peeled off the breading, and enjoyed the chicken breast meat. I also bought an order of deep fried green beans for everyone to share. I know, I know…it’s so wrong! A seventeen-piece order of Green Bean Fries at TGI Fridays is only 170 calories. I’d say that our order had a dozen pieces, maybe a little less. But even if we just called it 200 calories, I only enjoyed 75 calories worth. They were good! Wow, I already have a history of melting cheese into my green beans…now I’m eating them battered and fried? I may have a problem. Nah, I’ll be OK.
We took some more pictures too! Identical really to last weeks pics, well, close at least…just different clothes. It was a fantastic time, it was, and afterward I drove home in silence, reflecting on everything important to me.
This entire journey has changed my life for the better. Despite everything that has happened along the way, it’s really all good. And it keeps getting better. I’ve never felt better than I do right now. I feel like anything is possible, like all I must do is decide—and I can achieve anything. And then, oh boy…when I receive e-mails from people I’ve never met, telling me how reading my blog has impacted them for the better…well, that’s just icing on the cake. I will never stop sharing my story with people far and near.
Someone asked me the other day if I regret making this blog so personal. No, not really, although it is strange to run into a complete stranger at the grocery store who says “I’ve read every single day of your blog, look---eggs and mushrooms, I love them too!” And I realize that if they’ve read every single day, they know way more about me than maybe they should. But hey, it’s very personal and very real, this here journey. And I could have accomplished that and still maintained privacy, several of my favorite bloggers have…but it never occurred to me that my story would help too many people outside of my family and friends…so I felt fine with being extremely open, after all---if they knew me well enough, they already knew about a lot of this stuff. On second thought, some of my inner most thoughts and concerns---and even experiences I’ve shared here…I saved for me and maybe Irene until I started writing this blog….and then it all came pouring out. I certainly can’t stop now, although I’ve better defined the line I will not cross again…so I’m good.
I arrived home and immediately started thinking about my workout. Why I hadn’t done it yet, I don’t know, but it was time now. I hit the trail on a beautiful evening and finished a 5K in record time. I didn’t time it actually, but I know that I spent more time lightly jogging than I did walking. I hurried home and watched the weather. I was beat, and lucky for me Gayle, a co-worker and friend, was willing to anchor severe weather coverage in my place tonight. I had to drop in bed.
My workout goals are clearly defined this week, as stated in yesterday’s post. It’s pretty lofty, but nothing I can’t handle. It will be done. Period.
Thank you for reading! Goodnight and…
Good Choices,
Sean
Mom and Me at the restaurant this evening
Grandma and Me tonight
Kelli and Me this evening
Sunday, April 4, 2010
Day 566 Bike Quest 2010 and No Longer Avoiding Workout Accountability
Day 566
Bike Quest 2010 and No Longer Avoiding Workout Accountability
My quest to find a bike today failed horribly. I drove around and looked at several places and found a few used bikes, but none fit what I had in mind. I found a ten speed bike with the tiny seat and skinny little tires that surely would pop, even at my current 261. I need something a little more heavy duty! Like my blogging friend Big Clyde, I too would be considered a Clydesdale in the cycling world. The search continues! And I will not rest until I have one! It's going to be so much fun! I may even mention my desire for a used bike on my morning show, just casually---maybe to one of my daily interview guest. I'll find a way to weave it into our conversation and we'll see if anyone wants to make a few dollars:
Me: “So, Mike...before we start talking about the jobs available in our area, I need to clear something up. Was that you riding a bike past my place the other day?” Mike: “Uh, no it wasn't, I don't have a bicycle.” Me: “Wow, really? It looked like you...Hmmm, you know I don't have one either, but I'm looking to buy one...a good used bike---so hard to find really.” Mike: “I'm sure it might be hard to...” Me: (interrupting) “You know, not a big complicated bike, just a sturdy-well built bike with normal size tires, a decent size seat, and flames painted along the side.” Mike: “So it must have painted flames?” Me: “Ok, you know what? I'll budge on the flames, maybe add them myself. You don't have a used bike you would sell me do ya Mike?” Mike: “I told you I don't own a bike!” Me: “That's right, that's right...So, uh...how about that daily job list?” Mike: “We have seventeen new jobs on the...” Me: (interrupting) “Your direct line to the Sean In The Morning Show is 767-11...” Mike: (interrupting) “Is this JobLine or find Sean a bike line? Geez---can we get through the job list already?” Me: “Wow Mike, easy now...You know what would really calm you down?” Mike: “What?” Me: “A good bike ride.” (click click---followed by dial tone) Me: “Join us again tomorrow morning for the very latest list of jobs available, it's job line, exclusively on the Sean In The Morning Show. Hi, you're on the air...you have a used bike? Really? Lucky me. Hold on...Hi you're on the air...What was that? You're breaking up on me... Yeah, fire---I heard that. Listen, the flames missing down the side is not a deal breaker. Oh, is this the owner of KPNC Radio? Yes sir, you have a bike? No...oh...you were saying...I'm fired. So....uh. OK...”
Today's the day I make my list of exercise goals for the week. I've never been big on list or writing out goals. I just fly along and do what I do, and so far I've been fairly successful. However, as you know...recently I've admitted, that maybe my drive in the exercise department has decreased with my size. The urgency is gone...a psychological dynamic is at work, one I wasn't counting on. Now it's time to push myself further. I've received many comments and e-mails suggesting ways to get myself in gear and push toward the finish line like a champion.
I've joined two challenges for the month of April. Tammy's, that I talked about yesterday, and Big Clyde's May Day Challenge. You can join BC's challenge by going to his blog and reading more... Here's the link: http://clydesdaleproject.blogspot.com/2010/03/mayday-challenge-whos-in.html I normally don't join challenges, I mean---I've done one other—last summer's challenge on Ang's blog http://getfitby40.blogspot.com/ and I won a nice prize with my better than 30 pound loss, thank you Ang! But maybe—just maybe, me not joining challenges and me not setting concrete workout goals---is....is....me, making excuses and rationalizing bad exercise choices. If I don't write down the goals, if I don't put into place an accountability factor (Isn't this a major part of blogging?), then I'm being my own worst enemy. And that is exactly what took me to over 500 pounds.
I received a nice e-mail from a reader a while back. A reader who is in the same place. They've been wildly successful in losing weight, but like me, they often find themselves lacking in the exercise department. They were wanting to exchange workout goals via email every Sunday. I thought it was a great idea, then I ignored the e-mail. If I commit, then it's going to mean I have to think about it every Sunday, and I get so busy...what if I forget? (see excuses and rationalizations mentioned above) But how could I forget? I finally returned a confirmation...Yes, yes, we'll do it! And I'll post my workout goals here every Sunday too. They may be attached at the bottom of a Saturday post, like today. But they'll be here. And I'll e-mail them to my blogging friend too. Here we go! Ready Shannon?
I attended a birthday party tonight of my little nephew Roman. I just stopped by for a little while before heading over to a friends house. They had pizza, cake, and ice cream. Wow, how did they know to have all of my favorites? Oh yeah, it was a kids birthday, of course. I didn't stay for the cake and ice cream, but I did have a slice of chicken pizza, minus the big rim of crust. It wasn't thin crust, and normally I wouldn't eat it unless it was. But it was my nephews party, and ¾ of a piece was comfortably about 250 calories. I was cool. My friend had grilled some chicken earlier and he saved me a couple of grilled drumsticks. They were wonderful! And so low in calories. It was kind of a disorganized dinner type evening. I arrived back at the apartment with just over 400 calories remaining, so I prepared an omelet with mushrooms and cheese and called it a night.
Workout goals for this week: I will do a minimum of three 5K's. I will do weight training on the machines at the YMCA at least three times this week. And I will sign up for, and do my very first spinning class. If I locate a bicycle this week, I plan on adding some of that too. I'll also do my non-weighted strength training exercises everyday here at home. These consist of non-weighted squats, push-ups, and sit-ups. That sounds like a pretty solid plan to me! I like racquetball, but I also like the outdoors, so I've even thought about finding someone to play tennis with me on occasion. We'll see how that goes:
Me: “So Mike, was that you playing tennis over at Hutchins Trail the other day?” Mike: “Uh no, I don't own a tennis racket.” Me: “Me neither, but I'm thinking about buying one—maybe finding a tennis partner.” Mike: “Can we just talk about available jobs?” Me: OK, you're right. So, uh any openings for tennis instructors?” Mike: “Oh brother...” (click click dial tone)
Thank you for reading! Goodnight and...
Good Choices,
Sean
Bike Quest 2010 and No Longer Avoiding Workout Accountability
My quest to find a bike today failed horribly. I drove around and looked at several places and found a few used bikes, but none fit what I had in mind. I found a ten speed bike with the tiny seat and skinny little tires that surely would pop, even at my current 261. I need something a little more heavy duty! Like my blogging friend Big Clyde, I too would be considered a Clydesdale in the cycling world. The search continues! And I will not rest until I have one! It's going to be so much fun! I may even mention my desire for a used bike on my morning show, just casually---maybe to one of my daily interview guest. I'll find a way to weave it into our conversation and we'll see if anyone wants to make a few dollars:
Me: “So, Mike...before we start talking about the jobs available in our area, I need to clear something up. Was that you riding a bike past my place the other day?” Mike: “Uh, no it wasn't, I don't have a bicycle.” Me: “Wow, really? It looked like you...Hmmm, you know I don't have one either, but I'm looking to buy one...a good used bike---so hard to find really.” Mike: “I'm sure it might be hard to...” Me: (interrupting) “You know, not a big complicated bike, just a sturdy-well built bike with normal size tires, a decent size seat, and flames painted along the side.” Mike: “So it must have painted flames?” Me: “Ok, you know what? I'll budge on the flames, maybe add them myself. You don't have a used bike you would sell me do ya Mike?” Mike: “I told you I don't own a bike!” Me: “That's right, that's right...So, uh...how about that daily job list?” Mike: “We have seventeen new jobs on the...” Me: (interrupting) “Your direct line to the Sean In The Morning Show is 767-11...” Mike: (interrupting) “Is this JobLine or find Sean a bike line? Geez---can we get through the job list already?” Me: “Wow Mike, easy now...You know what would really calm you down?” Mike: “What?” Me: “A good bike ride.” (click click---followed by dial tone) Me: “Join us again tomorrow morning for the very latest list of jobs available, it's job line, exclusively on the Sean In The Morning Show. Hi, you're on the air...you have a used bike? Really? Lucky me. Hold on...Hi you're on the air...What was that? You're breaking up on me... Yeah, fire---I heard that. Listen, the flames missing down the side is not a deal breaker. Oh, is this the owner of KPNC Radio? Yes sir, you have a bike? No...oh...you were saying...I'm fired. So....uh. OK...”
Today's the day I make my list of exercise goals for the week. I've never been big on list or writing out goals. I just fly along and do what I do, and so far I've been fairly successful. However, as you know...recently I've admitted, that maybe my drive in the exercise department has decreased with my size. The urgency is gone...a psychological dynamic is at work, one I wasn't counting on. Now it's time to push myself further. I've received many comments and e-mails suggesting ways to get myself in gear and push toward the finish line like a champion.
I've joined two challenges for the month of April. Tammy's, that I talked about yesterday, and Big Clyde's May Day Challenge. You can join BC's challenge by going to his blog and reading more... Here's the link: http://clydesdaleproject.blogspot.com/2010/03/mayday-challenge-whos-in.html I normally don't join challenges, I mean---I've done one other—last summer's challenge on Ang's blog http://getfitby40.blogspot.com/ and I won a nice prize with my better than 30 pound loss, thank you Ang! But maybe—just maybe, me not joining challenges and me not setting concrete workout goals---is....is....me, making excuses and rationalizing bad exercise choices. If I don't write down the goals, if I don't put into place an accountability factor (Isn't this a major part of blogging?), then I'm being my own worst enemy. And that is exactly what took me to over 500 pounds.
I received a nice e-mail from a reader a while back. A reader who is in the same place. They've been wildly successful in losing weight, but like me, they often find themselves lacking in the exercise department. They were wanting to exchange workout goals via email every Sunday. I thought it was a great idea, then I ignored the e-mail. If I commit, then it's going to mean I have to think about it every Sunday, and I get so busy...what if I forget? (see excuses and rationalizations mentioned above) But how could I forget? I finally returned a confirmation...Yes, yes, we'll do it! And I'll post my workout goals here every Sunday too. They may be attached at the bottom of a Saturday post, like today. But they'll be here. And I'll e-mail them to my blogging friend too. Here we go! Ready Shannon?
I attended a birthday party tonight of my little nephew Roman. I just stopped by for a little while before heading over to a friends house. They had pizza, cake, and ice cream. Wow, how did they know to have all of my favorites? Oh yeah, it was a kids birthday, of course. I didn't stay for the cake and ice cream, but I did have a slice of chicken pizza, minus the big rim of crust. It wasn't thin crust, and normally I wouldn't eat it unless it was. But it was my nephews party, and ¾ of a piece was comfortably about 250 calories. I was cool. My friend had grilled some chicken earlier and he saved me a couple of grilled drumsticks. They were wonderful! And so low in calories. It was kind of a disorganized dinner type evening. I arrived back at the apartment with just over 400 calories remaining, so I prepared an omelet with mushrooms and cheese and called it a night.
Workout goals for this week: I will do a minimum of three 5K's. I will do weight training on the machines at the YMCA at least three times this week. And I will sign up for, and do my very first spinning class. If I locate a bicycle this week, I plan on adding some of that too. I'll also do my non-weighted strength training exercises everyday here at home. These consist of non-weighted squats, push-ups, and sit-ups. That sounds like a pretty solid plan to me! I like racquetball, but I also like the outdoors, so I've even thought about finding someone to play tennis with me on occasion. We'll see how that goes:
Me: “So Mike, was that you playing tennis over at Hutchins Trail the other day?” Mike: “Uh no, I don't own a tennis racket.” Me: “Me neither, but I'm thinking about buying one—maybe finding a tennis partner.” Mike: “Can we just talk about available jobs?” Me: OK, you're right. So, uh any openings for tennis instructors?” Mike: “Oh brother...” (click click dial tone)
Thank you for reading! Goodnight and...
Good Choices,
Sean
Saturday, April 3, 2010
Day 565 It's Like Riding A Bike and A Big Dinner
Day 565
It's Like Riding A Bike and A Big Dinner
I woke up today and thought, hmmm...Today, I'm getting a bike! I recently proclaimed that I would get a new jump rope and a bike---and I even set time limits on acquiring these items...but still, I didn't. I'm going to make that right, you watch! I slept in this morning, off work for the holiday weekend, and I got up to the most beautiful day. It was incredible outside, with a temperature around 70 and a beautiful blue sky decorated with a few puffy white fair weather clouds. I could only imagine how wonderful it would feel to cut loose on a bike on a day like today. I started looking for a good used bike locally on the internet. My search came up short, although I did find one an hour away, but it was a little out of my price range. The search will continue tomorrow! I'll actually go out and see some bikes at garage sales and such. I don't want anything complicated, a simple cruising bike with a regular pedal brake like I had as a kid, that's all I need really. I read ZaaBaby's post www.zaaisshrinking.blogspot.com recently about her bike experience, and was so inspired. I haven't been on a bike in so long. Will I remember how to ride one? Surely I will, I mean that's where we get the expression “it's like riding a bike.” Apparently, no matter how long it's been, you never forget how once you learn. I can't wait to find out. I can feel another “On The Go” Video—Bike edition, coming soon!
My breakfast this morning was a banana and some vanilla yogurt with strawberries and blueberries. It was 230 calories total. A couple of hours later, I prepared a mess of scrambled egg whites with mushrooms and black pepper. Oh yes, the day was calling me outside to play! I was a kid again. Just let me get my shoes on, and I'll come out and play in this beautiful day!
The trail was packed! A bunch of people out there walking and jogging, some running. Me? I was walking/jogging, and I wasn't stopping until a 5K was in the books. It was beautiful and just warm enough to work up a really good sweat. I always hated sweating before. Now, I love to sweat, because it's a wonderful way for me to tell what kind of workout I'm getting---and today was good.
Kyle asked yesterday, “Did you get the digits?” Uh, no! But thank you for asking! I was just impressed with her amazing accomplishment, as she was mine. We probably have a lot in common too, but nah---I'll have plenty of time for that stuff someday. And dating? I've had some dates...but really, I don't have time to get caught up in dating too much. Sharing a dinner and company with someone occasionally is very nice, but I'm starting to see where that could really distract me from what I need to be focusing on right now. And that's me....you know what I mean?
Dayne asked, “How many times have you been told you look like Tom Green?” Just one other time my friend. I'm not sure that's a compliment though...but I know you meant well! If I shaved off this goatee, I doubt you would see the resemblance. Of course, Tom Green was married to Drew Barrymore for like five minutes...and Drew is my favorite actress to see on screen...much like Tom Cruise was always Irene's favorite. I knew Irene always had a mad crush on Mr. Cruise and she always knew I had one for Drew Barrymore....and it was always fun to give each other a hard time on the subject. Good times, good times.
Tom Green? Really?...Oh Dayne...My friend...oh my.
I was invited over to a friends house for dinner tonight. The menu? T-bone steak with shrimp linguine in butter and garlic. Oh yeah....I had to be careful here. I immediately passed on the bread. My friend made my plate. Probably not a good idea, but they reminded me “you don't have to eat it all!” No, no I don't...because I'm pretty sure I'd bust the Calorie Bank and Trust wide open if I did! It was an amazing meal and my plate was presented to me completely full, with a heaping helping of the shrimp linguine and a big ole T-Bone steak. Wow...My immediate plan was to eat only half, maybe less than half. I ended up eating half the plate...and my best guesstimate was 800 calories. Yeah---hmmm. I normally don't like going over 500 for a meal, but for a special dinner invite---OK, hey we're living after all! The key here was coming up with an honest and fair guesstimate and keeping track of how I felt. At the half-way point, I was satisfied completely. I wasn't stuffed at all, just comfortably full, and done. Eating like a responsible person, like a normal person---that's a big difference for me. And it feels so good to feel normal.
Several of my blogging friends have awarded me blog awards lately, and thank you! I sincerely appreciate it, I do. But please forgive me for not fully participating and following the rules. You know why I don't? Because I did at one time, and I about drove myself crazy trying to pick 10 blogs to pass it along...I didn't want to leave anyone out!! I seriously stressed over the whole process! And the other reason is simply this: I already devote a great deal of time to writing this daily account of my transformation...and everything along the way. And it's so personal---I mean seriously, if you've read every single day---you pretty much know almost everything about me. So what more could I possibly share? If I haven't shared it already, it's probably way too personal---and doesn't belong on this blog anyway. There is a line...although I've been guilty of crossing it a time or two....anyhow. I will not feel bad if you remove me from consideration for future blog awards. I appreciate your kind understanding.
Another thing I rarely do is challenges. Maybe I should huh? Tammy at www.foodaddict-fromfattofab.blogspot.com just started an April challenge. The goal? Lose 10 pounds this month. I can do that! I will do it! Tammy has often referred to me as her “weight loss mentor,” and I appreciate that, but seriously---I'm not sure if I qualify for “mentor” status...it does make me feel pretty special though. Ok, you know what? Ummm...yeah---that just makes me want to set an even better example! Your confidence in me Tammy has raised my resolve a little higher! Thank you! Tammy and I have become pretty good weight loss friends along this road, regularly communicating via text and phone, and we've never met...but I hope to meet her and Dwayne (her boyfriend) really soon. They're good people. And Tammy's blog---Oh my, I hope you check it out if you haven't already. It's good!
I'm only 8 pounds from the “crossing point,” that magical point where I'll have lost more weight than I currently weigh...I'll have lost exactly half of my previous size...that's huge...and I can't wait! It's coming, oh yes it is!
Thank you for reading! Goodnight and...
Good Choices,
Sean
It's Like Riding A Bike and A Big Dinner
I woke up today and thought, hmmm...Today, I'm getting a bike! I recently proclaimed that I would get a new jump rope and a bike---and I even set time limits on acquiring these items...but still, I didn't. I'm going to make that right, you watch! I slept in this morning, off work for the holiday weekend, and I got up to the most beautiful day. It was incredible outside, with a temperature around 70 and a beautiful blue sky decorated with a few puffy white fair weather clouds. I could only imagine how wonderful it would feel to cut loose on a bike on a day like today. I started looking for a good used bike locally on the internet. My search came up short, although I did find one an hour away, but it was a little out of my price range. The search will continue tomorrow! I'll actually go out and see some bikes at garage sales and such. I don't want anything complicated, a simple cruising bike with a regular pedal brake like I had as a kid, that's all I need really. I read ZaaBaby's post www.zaaisshrinking.blogspot.com recently about her bike experience, and was so inspired. I haven't been on a bike in so long. Will I remember how to ride one? Surely I will, I mean that's where we get the expression “it's like riding a bike.” Apparently, no matter how long it's been, you never forget how once you learn. I can't wait to find out. I can feel another “On The Go” Video—Bike edition, coming soon!
My breakfast this morning was a banana and some vanilla yogurt with strawberries and blueberries. It was 230 calories total. A couple of hours later, I prepared a mess of scrambled egg whites with mushrooms and black pepper. Oh yes, the day was calling me outside to play! I was a kid again. Just let me get my shoes on, and I'll come out and play in this beautiful day!
The trail was packed! A bunch of people out there walking and jogging, some running. Me? I was walking/jogging, and I wasn't stopping until a 5K was in the books. It was beautiful and just warm enough to work up a really good sweat. I always hated sweating before. Now, I love to sweat, because it's a wonderful way for me to tell what kind of workout I'm getting---and today was good.
Kyle asked yesterday, “Did you get the digits?” Uh, no! But thank you for asking! I was just impressed with her amazing accomplishment, as she was mine. We probably have a lot in common too, but nah---I'll have plenty of time for that stuff someday. And dating? I've had some dates...but really, I don't have time to get caught up in dating too much. Sharing a dinner and company with someone occasionally is very nice, but I'm starting to see where that could really distract me from what I need to be focusing on right now. And that's me....you know what I mean?
Dayne asked, “How many times have you been told you look like Tom Green?” Just one other time my friend. I'm not sure that's a compliment though...but I know you meant well! If I shaved off this goatee, I doubt you would see the resemblance. Of course, Tom Green was married to Drew Barrymore for like five minutes...and Drew is my favorite actress to see on screen...much like Tom Cruise was always Irene's favorite. I knew Irene always had a mad crush on Mr. Cruise and she always knew I had one for Drew Barrymore....and it was always fun to give each other a hard time on the subject. Good times, good times.
Tom Green? Really?...Oh Dayne...My friend...oh my.
I was invited over to a friends house for dinner tonight. The menu? T-bone steak with shrimp linguine in butter and garlic. Oh yeah....I had to be careful here. I immediately passed on the bread. My friend made my plate. Probably not a good idea, but they reminded me “you don't have to eat it all!” No, no I don't...because I'm pretty sure I'd bust the Calorie Bank and Trust wide open if I did! It was an amazing meal and my plate was presented to me completely full, with a heaping helping of the shrimp linguine and a big ole T-Bone steak. Wow...My immediate plan was to eat only half, maybe less than half. I ended up eating half the plate...and my best guesstimate was 800 calories. Yeah---hmmm. I normally don't like going over 500 for a meal, but for a special dinner invite---OK, hey we're living after all! The key here was coming up with an honest and fair guesstimate and keeping track of how I felt. At the half-way point, I was satisfied completely. I wasn't stuffed at all, just comfortably full, and done. Eating like a responsible person, like a normal person---that's a big difference for me. And it feels so good to feel normal.
Several of my blogging friends have awarded me blog awards lately, and thank you! I sincerely appreciate it, I do. But please forgive me for not fully participating and following the rules. You know why I don't? Because I did at one time, and I about drove myself crazy trying to pick 10 blogs to pass it along...I didn't want to leave anyone out!! I seriously stressed over the whole process! And the other reason is simply this: I already devote a great deal of time to writing this daily account of my transformation...and everything along the way. And it's so personal---I mean seriously, if you've read every single day---you pretty much know almost everything about me. So what more could I possibly share? If I haven't shared it already, it's probably way too personal---and doesn't belong on this blog anyway. There is a line...although I've been guilty of crossing it a time or two....anyhow. I will not feel bad if you remove me from consideration for future blog awards. I appreciate your kind understanding.
Another thing I rarely do is challenges. Maybe I should huh? Tammy at www.foodaddict-fromfattofab.blogspot.com just started an April challenge. The goal? Lose 10 pounds this month. I can do that! I will do it! Tammy has often referred to me as her “weight loss mentor,” and I appreciate that, but seriously---I'm not sure if I qualify for “mentor” status...it does make me feel pretty special though. Ok, you know what? Ummm...yeah---that just makes me want to set an even better example! Your confidence in me Tammy has raised my resolve a little higher! Thank you! Tammy and I have become pretty good weight loss friends along this road, regularly communicating via text and phone, and we've never met...but I hope to meet her and Dwayne (her boyfriend) really soon. They're good people. And Tammy's blog---Oh my, I hope you check it out if you haven't already. It's good!
I'm only 8 pounds from the “crossing point,” that magical point where I'll have lost more weight than I currently weigh...I'll have lost exactly half of my previous size...that's huge...and I can't wait! It's coming, oh yes it is!
Thank you for reading! Goodnight and...
Good Choices,
Sean
Friday, April 2, 2010
Day 564 A Nice New Feeling and Twenty-Two Hours of Work and Pleasure
Day 564
A Nice New Feeling and Twenty-Two Hours of Work and Pleasure
I really love the feeling I woke up with this morning. It was confidence, pride, passion, and clarity all rolled up into one great morning. This is really me. I've really done it this time. All of those dreams I ever had about finally losing weight successfully, have and continue to come true. If I think about it too much, it becomes a little overwhelming emotionally. I've spent my whole life dreaming of this place and how it would be, how it would change me. Those changes aren't finished with me just yet, and I can clearly see that my good choices today, as in right now---these will determine just how enjoyable this can be and where I'm headed physically and emotionally. In other words, I want to make the best of it. I deserve that! It's been a long time coming. A long time my friend, really long.
I read day 199 today. It was very revealing! The rapid weight loss was starting to slow, even a year ago. Still, a six pound loss was incredible. I believe I still have one of those in me, I do. You watch! From April 1st, 2009 Day 199:
Today's weigh day was met with much anxiety. Last weigh day was the least amount lost in a two week period thus far, so I was naturally hoping to at least beat that low. Then I started thinking. What if it just stops? What if my body has figured me out, completely adjusting to my calorie limit and exercise routine, in an effort to “preserve” itself? What if I've gained? I can really drive myself nuts sometimes. I decided that no matter the result I was going to keep moving forward with the same positive motion I've kept for the last 199 days. There's no turning back, I'm completely converted here to a new way of thinking. I decided that I wouldn't turn into a big baby like I did two weeks ago. I would remember that some would give anything to have that kind of weight loss in two weeks, so no matter the result, I needed to be grateful and happy. My morbid obesity has spoiled me. When you weigh over 500 pounds and you're consuming who knows how many calories a day, then you cut way back and start moving, the weight flies off quick! At least it does for awhile. I guess I fear the honeymoon coming to an end, ya know? Now is when the real work starts. The weight I've lost and the bad habits I've eradicated up until this point have simply prepared me for battle. The psychological overhaul my brain has experienced rewired my auto-response mechanism. I'm prepared to get down and dirty my friend. I'll fight the flab with everything in me! It was this kind of internal dialog I maintained all the way to the scale this afternoon. Then I stepped on and it read 368. 368? Really? I mean, that's good, right? Yes it is, that's 6 more pounds gone forever! And exactly a half pound shy of the half way point to 230. I'm just going to go ahead and call it half way! I'm half way to 230! When I get to 230 I may realize I need to go further, or maybe when I hit 250 I may realize that I look and feel great. Who knows, not really worried about that now. I'm very pleased with 6 pounds lost. I'll tell you this, the last 11 pounds have been the toughest and slowest so far! But it doesn't matter. I'm going to work harder and get stronger, I'm going to keep learning and developing, and I'm going to keep writing every night. I'm going to get there, it's already decided.
I've lost over a hundred pounds more since that day and we're getting really close to finding out what 250 looks and feels like. That's exciting! I couldn't help but notice the “fight” in my words. “I'm prepared to get down and dirty my friend. I'll fight the flab with everything in me!” Really? For real? I smile when I read those words. I wasn't comfortable yet, I wasn't here when I penned those. I didn't realize the psychological effects of success on my natural laziness. I don't say that to be mean to myself, it's just true! I've been naturally lazy for too long! That's why I really liked the concept from David the other day about “playing out” instead of “working out.” I work too much already (Ok-my co-workers reading this are laughing right now). I'm very fortunate to have a job I love---and really, I've got it easy when you think about it...but still, you know what I mean. It may not be laborious, but it's certainly exhausting some days.
Today has been one of those exhausting days. I enjoyed some scrambled eggs, an apple, and a banana this morning. It was a very nice breakfast, a solid start really. I needed it, today was going to be busy! My show ended at 9am and then it was straight into production until 10:40am, until I had to leave for a meeting with the hospital at 11am. It's nice to need to make a trip to the hospital to talk about weight loss instead of needing medical attention!
I met with Cathy Cole, the director of the “Lose To Win” program. Like last year, they want me to be the featured speaker at the big kick-off coming soon. I'm thrilled to do it, I can't wait! When I walked into Cathy's office, she greeted me with looks of amazement. She always reacts this way, and it feels great every time.
Once again this year, Melissa Walden will be featured, and new this year, another friend of mine---Dr. Amy will be involved! “Lose To Win-2010” is going to be amazing! How many people will show up this time? How many thousands of pounds will be lost? How many will change their lives forever? We're going to find out! It's exciting to be included in such a wonderful event. In the program and for the print advertising, Cathy is referring to me as a “radio personality, weight loss blogger, and motivational speaker.” If one of my dreams is to become a motivation speaker, and it is, then I guess this makes it official. It's never official until someone else gives you the designation, until someone else recognizes that it's so. I like that.
After the meeting, I hurried back to the studio for an afternoon of production and a four to six pm broadcast from the downtown Ponca City Census 2010 rally. Yes, this was going to be a twelve hour work day! The remote broadcast was spread out over a city block---and I really enjoyed making my way around and talking with people, interviewing special guest, and just being there. It's so different from the 505 days. Imagine that, me---liking to see people?!? Being more outgoing has really enhanced my job performance.
As soon as the broadcast ended, I knew I had less than two hours to get ready for the evening plans. I promised a friend that I would be the designated driver on a poker playing trip. It's a simple arrangement really, I drive-they get to enjoy their beverages, and I get to play poker without risking my own money...that's the deal. But before this little poker adventure could start, I needed to eat something and have some kind of a workout.
I was sitting at 700 calories by the time I walked into the apartment at 6:15. I quickly threw together a three whole egg cheese omelet for 270 and added another banana on the side. I checked e-mail and my other business on the computer while I enjoyed this dinner/breakfast and then I decided at nearly 7pm---that my workout needed to be right here at home. I did a “full version” of my morning routine, with 100 squats, 60 sit-ups, but only 30 push-ups. I did the push-ups last---and maybe it's because I was already exhausted from the long day, 30 was all I could do, and really---only about 20 were good. The last ten looked like I needed medical attention. A quick shower and dressed---and I was on my way to my friends house to pick up him and his wife by 8pm.
Something very cool happened on the poker table tonight. I started to get slap-happy tired, so I was occasionally breaking out into song. I was exhausted but I was happy to be there. Somebody suggested that maybe I shouldn't drive this way, to which I replied...”hey, they can't give me a ticket for having an open container of happiness!” Sean was “on” tonight. Oh my---I was happy. I was winning a little too, maybe that had something to do with my giddiness. But none of that was the really cool happening.
The really cool thing happened later in the night. I commented about the tattoo on the wrist of the woman sitting to my right. She said thank you and I said “I just had my first and probably last tattoo, wanna see it?” She indicated yes, so I rolled up my sleeve and showed the “505.” Of course, I should have known that you can't show the tattoo without explaining it's meaning. She immediately asked “why 505?” And I told her, it's a New Mexico area code that's really special to me. For some reason I didn't want to tell the real story. We were there to play poker, not talk about weight loss....but I asked for it by showing. I immediately got up to take a bathroom break and when I did, my friend asked if he could tell this slender young lady the story behind the tattoo. I said, yeah, that's fine, and off I went.
When I returned to the table, she smiled at me and said: “If I had a tattoo like that, mine would say “257.” Are you serious? She looked amazing---and she told me that she's kept it off for over five years, adding “I didn't get a surgery or any pills, nothing like that, I just consumed less, exercised more, and stayed consistent.” Wow. Isn't that amazing? I said “It's 80% mental, 20% food and exercise isn't it?” And she wholeheartedly agreed. Just as she had a hard time believing my previous weight of 505, I had a tough time picturing her at 257.
We later got into a big hand together, just the two of us with well over one hundred dollars in the pot. It was fitting when we both turned over the same hand, queens full of sixes—and we split the pot 50/50. Yeah, we were both winners on that hand and we're both winners at losing weight. How wonderfully perfect.
Thank goodness I'm off work tomorrow morning! The night didn't end until after two am, making today a 22 hour marathon of work and pleasure. I hit the pillow with the thought of I'm going to sleep until my body tells me it's had enough. Thank you for reading. Goodnight and...
Good Choices,
Sean
A Nice New Feeling and Twenty-Two Hours of Work and Pleasure
I really love the feeling I woke up with this morning. It was confidence, pride, passion, and clarity all rolled up into one great morning. This is really me. I've really done it this time. All of those dreams I ever had about finally losing weight successfully, have and continue to come true. If I think about it too much, it becomes a little overwhelming emotionally. I've spent my whole life dreaming of this place and how it would be, how it would change me. Those changes aren't finished with me just yet, and I can clearly see that my good choices today, as in right now---these will determine just how enjoyable this can be and where I'm headed physically and emotionally. In other words, I want to make the best of it. I deserve that! It's been a long time coming. A long time my friend, really long.
I read day 199 today. It was very revealing! The rapid weight loss was starting to slow, even a year ago. Still, a six pound loss was incredible. I believe I still have one of those in me, I do. You watch! From April 1st, 2009 Day 199:
Today's weigh day was met with much anxiety. Last weigh day was the least amount lost in a two week period thus far, so I was naturally hoping to at least beat that low. Then I started thinking. What if it just stops? What if my body has figured me out, completely adjusting to my calorie limit and exercise routine, in an effort to “preserve” itself? What if I've gained? I can really drive myself nuts sometimes. I decided that no matter the result I was going to keep moving forward with the same positive motion I've kept for the last 199 days. There's no turning back, I'm completely converted here to a new way of thinking. I decided that I wouldn't turn into a big baby like I did two weeks ago. I would remember that some would give anything to have that kind of weight loss in two weeks, so no matter the result, I needed to be grateful and happy. My morbid obesity has spoiled me. When you weigh over 500 pounds and you're consuming who knows how many calories a day, then you cut way back and start moving, the weight flies off quick! At least it does for awhile. I guess I fear the honeymoon coming to an end, ya know? Now is when the real work starts. The weight I've lost and the bad habits I've eradicated up until this point have simply prepared me for battle. The psychological overhaul my brain has experienced rewired my auto-response mechanism. I'm prepared to get down and dirty my friend. I'll fight the flab with everything in me! It was this kind of internal dialog I maintained all the way to the scale this afternoon. Then I stepped on and it read 368. 368? Really? I mean, that's good, right? Yes it is, that's 6 more pounds gone forever! And exactly a half pound shy of the half way point to 230. I'm just going to go ahead and call it half way! I'm half way to 230! When I get to 230 I may realize I need to go further, or maybe when I hit 250 I may realize that I look and feel great. Who knows, not really worried about that now. I'm very pleased with 6 pounds lost. I'll tell you this, the last 11 pounds have been the toughest and slowest so far! But it doesn't matter. I'm going to work harder and get stronger, I'm going to keep learning and developing, and I'm going to keep writing every night. I'm going to get there, it's already decided.
I've lost over a hundred pounds more since that day and we're getting really close to finding out what 250 looks and feels like. That's exciting! I couldn't help but notice the “fight” in my words. “I'm prepared to get down and dirty my friend. I'll fight the flab with everything in me!” Really? For real? I smile when I read those words. I wasn't comfortable yet, I wasn't here when I penned those. I didn't realize the psychological effects of success on my natural laziness. I don't say that to be mean to myself, it's just true! I've been naturally lazy for too long! That's why I really liked the concept from David the other day about “playing out” instead of “working out.” I work too much already (Ok-my co-workers reading this are laughing right now). I'm very fortunate to have a job I love---and really, I've got it easy when you think about it...but still, you know what I mean. It may not be laborious, but it's certainly exhausting some days.
Today has been one of those exhausting days. I enjoyed some scrambled eggs, an apple, and a banana this morning. It was a very nice breakfast, a solid start really. I needed it, today was going to be busy! My show ended at 9am and then it was straight into production until 10:40am, until I had to leave for a meeting with the hospital at 11am. It's nice to need to make a trip to the hospital to talk about weight loss instead of needing medical attention!
I met with Cathy Cole, the director of the “Lose To Win” program. Like last year, they want me to be the featured speaker at the big kick-off coming soon. I'm thrilled to do it, I can't wait! When I walked into Cathy's office, she greeted me with looks of amazement. She always reacts this way, and it feels great every time.
Once again this year, Melissa Walden will be featured, and new this year, another friend of mine---Dr. Amy will be involved! “Lose To Win-2010” is going to be amazing! How many people will show up this time? How many thousands of pounds will be lost? How many will change their lives forever? We're going to find out! It's exciting to be included in such a wonderful event. In the program and for the print advertising, Cathy is referring to me as a “radio personality, weight loss blogger, and motivational speaker.” If one of my dreams is to become a motivation speaker, and it is, then I guess this makes it official. It's never official until someone else gives you the designation, until someone else recognizes that it's so. I like that.
After the meeting, I hurried back to the studio for an afternoon of production and a four to six pm broadcast from the downtown Ponca City Census 2010 rally. Yes, this was going to be a twelve hour work day! The remote broadcast was spread out over a city block---and I really enjoyed making my way around and talking with people, interviewing special guest, and just being there. It's so different from the 505 days. Imagine that, me---liking to see people?!? Being more outgoing has really enhanced my job performance.
As soon as the broadcast ended, I knew I had less than two hours to get ready for the evening plans. I promised a friend that I would be the designated driver on a poker playing trip. It's a simple arrangement really, I drive-they get to enjoy their beverages, and I get to play poker without risking my own money...that's the deal. But before this little poker adventure could start, I needed to eat something and have some kind of a workout.
I was sitting at 700 calories by the time I walked into the apartment at 6:15. I quickly threw together a three whole egg cheese omelet for 270 and added another banana on the side. I checked e-mail and my other business on the computer while I enjoyed this dinner/breakfast and then I decided at nearly 7pm---that my workout needed to be right here at home. I did a “full version” of my morning routine, with 100 squats, 60 sit-ups, but only 30 push-ups. I did the push-ups last---and maybe it's because I was already exhausted from the long day, 30 was all I could do, and really---only about 20 were good. The last ten looked like I needed medical attention. A quick shower and dressed---and I was on my way to my friends house to pick up him and his wife by 8pm.
Something very cool happened on the poker table tonight. I started to get slap-happy tired, so I was occasionally breaking out into song. I was exhausted but I was happy to be there. Somebody suggested that maybe I shouldn't drive this way, to which I replied...”hey, they can't give me a ticket for having an open container of happiness!” Sean was “on” tonight. Oh my---I was happy. I was winning a little too, maybe that had something to do with my giddiness. But none of that was the really cool happening.
The really cool thing happened later in the night. I commented about the tattoo on the wrist of the woman sitting to my right. She said thank you and I said “I just had my first and probably last tattoo, wanna see it?” She indicated yes, so I rolled up my sleeve and showed the “505.” Of course, I should have known that you can't show the tattoo without explaining it's meaning. She immediately asked “why 505?” And I told her, it's a New Mexico area code that's really special to me. For some reason I didn't want to tell the real story. We were there to play poker, not talk about weight loss....but I asked for it by showing. I immediately got up to take a bathroom break and when I did, my friend asked if he could tell this slender young lady the story behind the tattoo. I said, yeah, that's fine, and off I went.
When I returned to the table, she smiled at me and said: “If I had a tattoo like that, mine would say “257.” Are you serious? She looked amazing---and she told me that she's kept it off for over five years, adding “I didn't get a surgery or any pills, nothing like that, I just consumed less, exercised more, and stayed consistent.” Wow. Isn't that amazing? I said “It's 80% mental, 20% food and exercise isn't it?” And she wholeheartedly agreed. Just as she had a hard time believing my previous weight of 505, I had a tough time picturing her at 257.
We later got into a big hand together, just the two of us with well over one hundred dollars in the pot. It was fitting when we both turned over the same hand, queens full of sixes—and we split the pot 50/50. Yeah, we were both winners on that hand and we're both winners at losing weight. How wonderfully perfect.
Thank goodness I'm off work tomorrow morning! The night didn't end until after two am, making today a 22 hour marathon of work and pleasure. I hit the pillow with the thought of I'm going to sleep until my body tells me it's had enough. Thank you for reading. Goodnight and...
Good Choices,
Sean
Thursday, April 1, 2010
Day 563 It's Time To Play and Do We Have To Talk About Weigh Day?
Day 563
It’s Time To Play and Do We Have To Talk About Weigh Day?
I sincerely appreciate all of the wonderful advice and kind words regarding yesterday’s blog. Over the last several months, I’ve received many wonderful comments and e-mails regarding my often times frustrated tone when it comes to my workout routines. I’ve received some wonderful advice and even offers to be virtual “workout partners” in accountability. I sincerely appreciate all of this! And trust, I’ve reached a point where I must buckle down and get to where I want to be. All of the wonderful communication has made it very easy to decide to turn up the accountability factor in the exercise department. Every Sunday post will now include my workout plans and goals for the upcoming week. It’s time to get back to some basics, the consistent fundamentals that brought me this far in the first place.
In reading some of the comments and e-mails I’ve received on this topic, and “listening” to the many personal stories that have been shared---it’s clear to me what is happening, why it’s happening, and what I need to do to correct. My journey has been remarkable so far, I really can’t complain. And I refuse to make another excuse for my lack of effort in the exercise department. I wouldn’t be where I am today had this lax effort settled in early on. That drive and consistency---the kind that made me walk in the rain/snow/sleet storm, that unstoppable attitude---I demand that it return. So busy schedule? Listen up! Feeling wonderful and breathing easy? Spread the word! Confidence in my appearance that I’ve never known before? Check it at the door. It’s time to play.
Yesterday, David at www.3fromthecorner.blogspot.com offered this: I don't comment on blogs very much, but after reading your post I actually think I have something to offer up.
When I started my weight loss journey 47 weeks and 4 days ago, I made a decision to work out a minimum of 4 times every week. I also made the decision that I would only do things that I enjoy. I enjoy the elliptical machine, playing soccer, playing tennis, cycling, and running (sometimes). I hate the stationary bike. Working out has to be fun. If I forced myself to ride a stationary bike, I wouldn't have made it this far. Workouts also don't have to mean gyms and sports. A workout can be anything that gets your heart rate into the fat burning zone -- ANYTHING. Consider creating a menu of fun things and then the days you work out you pick the item off the menu that is the most fun. Make it Playing Out instead of Working Out.
Like I said, it’s time to play! Thank you David and to everyone else for the incredible support!!
OK, I’ve avoided the weigh day topic long enough. Today was weigh day. I fully expected a two or three pound loss---putting me solidly into the 250’s for the fist time since I was like, wow…maybe twelve years old? What I got was exactly what I deserved. You see, I think a while back I started taking regular pounds off the scale for granted. If it was weigh day, I would see a loss…it was just automatic in my mind. I’ve prided myself on being a borderline fanatic about my calorie budget and the mental aspects that have kept me on the straight and narrow path to big-time weight loss success. But as we’ve already covered, I’ve allowed myself to rationalize bad choices and a lackluster commitment in the exercise department---while still fully expecting to sail right down the scale like always. Well, I’ve said it many times: You get what you give. And I received a one-pound gain today.
This makes the second time I’ve had a gain, and honestly, I’ve been very lucky that it hasn’t been more. My metabolism and body has been very kind to me, very forgiving. 261 on that scale today really stung. I just knew I would see a new set of numbers. But you know what? It happens to the best of us. I will keep trucking along and adjust where I know I need to adjust---and we’re going to be just fine.
This new exercise commitment starts now. Not next week, or this summer…it’s now. The truth is, I feel so good when I have a great workout. I do! Chris from A Deliberate Life www.chrislivessimple.blogspot.com reminded of that feeling with this:
You know, it's funny because many times it's the food I struggle with...wanting to eat some crackers with butter when I know that will put me over my calorie goals. Exercise...I could do it all day. Maybe if I told you what I get out of it, you could see it differently..maybe not. lol. anyways. I was talking to my good friend amber yesterday. She can't run for two months. It really upset her. I know why... She explained it (the exercise thing) better than I ever could. She said "I am making the world around me move by...I am propelling myself forward into the world. Using my strength." That's it. Everytime I get out there, or into the gym...I have created a moment where I have conquered something. Maybe it was my laziness that day. I have that one moment where I have controlled my environment, how I moved in it...I said go, I said stop. I beat the machine...or the five miles...or that hill. Eleven months ago, I couldn't walk a quarter mile. Now I can jog three. I made my body do that. I disciplined my body with my will. You enjoy the food part because you control it, it doesn't control you. Now do the same with your body. You control it, it doesn't control you. You can make it into anything you want it to be. go get em.
I hit the trail tonight feeling good and ready to sweat. It wasn’t that hard, it was still warm---I started jogging at a slow pace and it wasn’t long before the sweat started rolling. I ended up slowly jogging a majority of a 5K. I was very satisfied with this workout! Afterwards I returned home and prepared a chicken breast and green beans. I had some cottage cheese a little later too. The cottage cheese was a treat really, I very rarely allow it in my house, and when I do…it’s in controlled portions. I love cottage cheese a little too much!
I dropped into bed with a renewed spirit. Before I did, I talked with my mom, Amber, and a couple of blogging friends. Everyone had encouraging words, and I thank them for that! I pulled an early April Fools joke on Tammy. When she texted to ask about the weigh-in, I replied with my one pound gain. When she replied asking if I wanted to talk about it, I told her no and that all I wanted to do was “focus on this large pizza and half-gallon of ice cream in front of me---I’m done!” Tammy didn’t believe it for one second. She’s read everyday of this blog, she knows better. And so do I. I needed today. I thank you for helping me get here.
Thank you for reading. Goodnight and…
Good Choices,
Sean
It’s Time To Play and Do We Have To Talk About Weigh Day?
I sincerely appreciate all of the wonderful advice and kind words regarding yesterday’s blog. Over the last several months, I’ve received many wonderful comments and e-mails regarding my often times frustrated tone when it comes to my workout routines. I’ve received some wonderful advice and even offers to be virtual “workout partners” in accountability. I sincerely appreciate all of this! And trust, I’ve reached a point where I must buckle down and get to where I want to be. All of the wonderful communication has made it very easy to decide to turn up the accountability factor in the exercise department. Every Sunday post will now include my workout plans and goals for the upcoming week. It’s time to get back to some basics, the consistent fundamentals that brought me this far in the first place.
In reading some of the comments and e-mails I’ve received on this topic, and “listening” to the many personal stories that have been shared---it’s clear to me what is happening, why it’s happening, and what I need to do to correct. My journey has been remarkable so far, I really can’t complain. And I refuse to make another excuse for my lack of effort in the exercise department. I wouldn’t be where I am today had this lax effort settled in early on. That drive and consistency---the kind that made me walk in the rain/snow/sleet storm, that unstoppable attitude---I demand that it return. So busy schedule? Listen up! Feeling wonderful and breathing easy? Spread the word! Confidence in my appearance that I’ve never known before? Check it at the door. It’s time to play.
Yesterday, David at www.3fromthecorner.blogspot.com offered this: I don't comment on blogs very much, but after reading your post I actually think I have something to offer up.
When I started my weight loss journey 47 weeks and 4 days ago, I made a decision to work out a minimum of 4 times every week. I also made the decision that I would only do things that I enjoy. I enjoy the elliptical machine, playing soccer, playing tennis, cycling, and running (sometimes). I hate the stationary bike. Working out has to be fun. If I forced myself to ride a stationary bike, I wouldn't have made it this far. Workouts also don't have to mean gyms and sports. A workout can be anything that gets your heart rate into the fat burning zone -- ANYTHING. Consider creating a menu of fun things and then the days you work out you pick the item off the menu that is the most fun. Make it Playing Out instead of Working Out.
Like I said, it’s time to play! Thank you David and to everyone else for the incredible support!!
OK, I’ve avoided the weigh day topic long enough. Today was weigh day. I fully expected a two or three pound loss---putting me solidly into the 250’s for the fist time since I was like, wow…maybe twelve years old? What I got was exactly what I deserved. You see, I think a while back I started taking regular pounds off the scale for granted. If it was weigh day, I would see a loss…it was just automatic in my mind. I’ve prided myself on being a borderline fanatic about my calorie budget and the mental aspects that have kept me on the straight and narrow path to big-time weight loss success. But as we’ve already covered, I’ve allowed myself to rationalize bad choices and a lackluster commitment in the exercise department---while still fully expecting to sail right down the scale like always. Well, I’ve said it many times: You get what you give. And I received a one-pound gain today.
This makes the second time I’ve had a gain, and honestly, I’ve been very lucky that it hasn’t been more. My metabolism and body has been very kind to me, very forgiving. 261 on that scale today really stung. I just knew I would see a new set of numbers. But you know what? It happens to the best of us. I will keep trucking along and adjust where I know I need to adjust---and we’re going to be just fine.
This new exercise commitment starts now. Not next week, or this summer…it’s now. The truth is, I feel so good when I have a great workout. I do! Chris from A Deliberate Life www.chrislivessimple.blogspot.com reminded of that feeling with this:
You know, it's funny because many times it's the food I struggle with...wanting to eat some crackers with butter when I know that will put me over my calorie goals. Exercise...I could do it all day. Maybe if I told you what I get out of it, you could see it differently..maybe not. lol. anyways. I was talking to my good friend amber yesterday. She can't run for two months. It really upset her. I know why... She explained it (the exercise thing) better than I ever could. She said "I am making the world around me move by...I am propelling myself forward into the world. Using my strength." That's it. Everytime I get out there, or into the gym...I have created a moment where I have conquered something. Maybe it was my laziness that day. I have that one moment where I have controlled my environment, how I moved in it...I said go, I said stop. I beat the machine...or the five miles...or that hill. Eleven months ago, I couldn't walk a quarter mile. Now I can jog three. I made my body do that. I disciplined my body with my will. You enjoy the food part because you control it, it doesn't control you. Now do the same with your body. You control it, it doesn't control you. You can make it into anything you want it to be. go get em.
I hit the trail tonight feeling good and ready to sweat. It wasn’t that hard, it was still warm---I started jogging at a slow pace and it wasn’t long before the sweat started rolling. I ended up slowly jogging a majority of a 5K. I was very satisfied with this workout! Afterwards I returned home and prepared a chicken breast and green beans. I had some cottage cheese a little later too. The cottage cheese was a treat really, I very rarely allow it in my house, and when I do…it’s in controlled portions. I love cottage cheese a little too much!
I dropped into bed with a renewed spirit. Before I did, I talked with my mom, Amber, and a couple of blogging friends. Everyone had encouraging words, and I thank them for that! I pulled an early April Fools joke on Tammy. When she texted to ask about the weigh-in, I replied with my one pound gain. When she replied asking if I wanted to talk about it, I told her no and that all I wanted to do was “focus on this large pizza and half-gallon of ice cream in front of me---I’m done!” Tammy didn’t believe it for one second. She’s read everyday of this blog, she knows better. And so do I. I needed today. I thank you for helping me get here.
Thank you for reading. Goodnight and…
Good Choices,
Sean
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