Day 426 The Unlikely 10K-er and Videos/Pictures of The Day

Day 426

The Unlikely 10K-er and Videos/Pictures of The Day

I knew that today was going to be a challenge. I didn’t realize how much. I’ve completed a 10K walk before at the Hutchins walking trail, but compared to the challenge today---that’s just a walk in the park, literally. The 10K today was a road course with huge hills, many times more challenging than any other workout I’ve ever accomplished.

I kept thinking about how hard it was when I started this journey 426 days ago. At 505 just walking down the hall would leave me out of breath. I was so embarrassed how bad it had become. When we pulled up to the trail that first evening, Day 1, I was so intimidated by it---and immediately decided to just walk around the Hutchins Memorial Auditorium. I’ve always guesstimated it was a quarter-mile, but it was probably much less. It wasn’t a long walk before I was completely ready to collapse. I remember how scared I was with my heart racing, sweating profusely, and my labored breathing, but I tried my best not to let Courtney see my fear. Had it really become this bad? I decided right then and there that I would take it slow and steady---like I really had a choice, right? Still, every time, every evening we would return, so did the fear of dying out there. Consistency was the key to this becoming easier and me escaping these fears. We had to do it every evening, every day---we couldn’t miss a day. We walked in the rain, in sleet and snow, in freezing temperatures---it didn’t matter, because this was just too important to miss. It quickly became easier and before long I could actually make it one time around the trail. At the time we thought that was a mile, it wasn’t, it was only a little over eight tenths of a mile, but still---I’ll never forget the emotion and feeling of triumph when I made it all the way around. I felt that same emotion today after finishing the 6.2 mile 10K.

Friends of mine joined me and I’m so glad they did. Chris Williams was along side the entire race and his wife Stephanie followed, making sure we made all the twist and turns. Stephanie also assumed the role of cameraperson---so glad she did, she captured some good ones. It would have been very different without them along. I can’t thank them enough. As we approached the finish, my previous thoughts of power sprinting the last couple of blocks were replaced with complete exhaustion. I was done. Had Chris not been there to push me, and yes—at one point during the final block or two---He literally was behind me pushing. He wouldn’t let me slow to a walk. Even though I felt like waddling my way to the finish---I was able to pick it up and lightly jog across the finish with the help from Chris. Oh—and just when I was resigned to slowly walking across the finish---someone started shouting on a bullhorn from the finish line---calling us by name, encouraging us to finish strong. Well---If the pushing from Chris wasn’t enough, now I really couldn’t walk. I had to somehow summon the strength to pick my legs up off the pavement in a non-walking fashion. My legs felt like jello. Right after I finished, I immediately found a place on the ground to sit. I was given a banana and water and soon after, a gold medal.

You see, Chris and I were the only two males in our age group competing. Everyone else was much younger or at least a decade older, I think some were even two or three decades older! Chris stayed with me the whole way, even with pain from a bad knee---risking even worse injury, he wasn’t missing this---and then helping push me over the finish---what a friend. He completely deserved that gold medal. I would have loved the silver medal too---but the official results showed me in the gold. We must have jogged at least half of that thing---I’ve never worked that hard, never ever have I been this sore afterward. It was awesome!

It was very cool to see Fitness and Life Coach Melissa Walden out there too! She finished the race, and then went back to cheer on and finish again with some of her clients. Talk about a motivator---she’s inspiring, and makes it so easy to understand. I’m proud to call her a friend.

It wasn’t until it was completely over, after the awards ceremony---and everyone was gone, that I couldn’t help becoming emotional. Dang it! I can’t help it my friend. And after all we’ve been through along this journey---I’m not ashamed to admit my man tears. I recorded a “10K reflection” video---real quick during this time, right before driving away---and I almost lost it right there. That video is posted below. I was so proud. I was so touched by the friendship of Chris and Stephanie---they didn’t have to be there, they had a big day ahead of them already---but they did it for me. And I felt so very accomplished---I did it. The hills, the pain, the pushing…there I was doing something that wasn’t even remotely possible before at my heaviest. I drove away from the event with tears streaming down my cheek. Good tears, happy tears. My life will never be like it was 426 days ago.

I made it home and just sat at the dining room table staring off into space. Courtney greeted me with a hug and congratulations, as did Irene. I was hungry---so I prepared the most delicious 170 calorie egg white omelet ever---complete with fresh mushrooms, lean-shaved ham, and low-fat part-skim mozzarella cheese. I poured a cold ice tea and made my way into the living room and the “big mans” recliner, grabbed the remote, turned on football---and enjoyed. I earned this. I really thought I would immediately go to sleep—but I was too pumped up from the race, too happy to sleep. It took me nearly three hours to finally make my way to the bedroom for a much-needed nap.

This is enough for one blog…I’ll recap the Poncan Theatre adventure in tomorrow’s blog. It wasn’t as thrilling as the first---without me being frightened---it just wasn’t as entertaining. But it was a good investigation nonetheless. Just not as good for broadcast.
Below you’ll find a bunch of pictures and video from today. I hope you enjoy. Thanks for reading. Goodnight and…

Good Choices,
Sean












Before the 10K---So proud of that number!


Chris and Me right before the start---








The final few blocks were brutal. Chris wouldn’t let me stop. I just couldn’t!


Seconds after crossing the finish!


After the 10K—Much different expression than before the race!


With Fitness and Life Coach Melissa Walden


Today’s mission accomplished.

Day 425 Metabolism Neglect and #278--Going For The Gold

Day 425

Metabolism Neglect and #278--Going For The Gold

Today started out hurried and never slowed until after 8pm. I was running behind all day, trying to keep up the pace, looking for the finish line where I could go to bed early and rest for Saturday’s 10K. There’s no in between with Fridays around here, it’s either leisurely or frantic. My frantic Friday started with a good morning show and a meeting with the manager of a nice apartment community in this area. This apartment has a gym with a bowflex! I’m excited—those bowflex machines can do miraculous things, hey---I know, I’ve watched the infomercial for years! Irene has already secured a place and I’m not staying in the house---so I’m finding something else too. Courtney will now have two different bedrooms, as we plan to share custody.

Anyway…back on topic—sometimes I find myself going longer than three hours without food, especially when it gets crazy busy. I know this is bad for my metabolism, but still I occasionally neglect it horribly. I had a nearly six-hour break between food today---not good, not smart---I know better! I had a commitment in a town twenty-five minutes away and they have a Taco Mayo---so I did grab a couple of 163 calorie beef tacos with black olives, lettuce, and loaded with fresh salsa---I decided to take them home because I didn’t want to eat alone and tacos are not good travel foods. It was brutal having to smell those wonderfully scrumptious things all the way home, but I made it---then had to remind myself to relax and slowly enjoy them. I was ready to tear through them quick, but eating slower has always been a part of this process---even if I have to remind myself to do it every now and then.

I picked up my number and t-shirt for Saturday’s 10K today. The t-shirt was a 2X and it looked big! Seriously, Stephanie Williams, the senior program director at the Y, commented that it looked too big and then she asked if I wanted a smaller size. Uh, no, no---I think I better stick with the 2X for now. You know me and too tight anything---we don’t get along. I want to wear the shirt with confidence, not insecurity, even though Irene and the girls tell me that smaller-more fitting stuff looks best. It doesn’t feel best. And sometimes, OK---all the time, I’m not really concerned about looks. I’m only concerned about comfort.

My number isn’t 505 or 227. Turns out, 505 wasn’t available to begin with and someone had already used 227. So my next choice was 278, my current weight. It’s an amazing thing to be getting up early tomorrow to “run” a 10K (I say “run,” because I’m sure it will mostly be power walking for me!) but even more of a 180 degree change to be wearing my weight on my shirt for all to see. Seriously, there was a time when I wouldn’t even tell my mom how much I weighed. She really wanted to know, and in hindsight—I probably made her imagine something worse than reality because of my refusal to say. Irene was the only one to know how bad it had become. And those high mark weigh days were few and far between, and always when I was about to “get busy.” I use to be so secretive about my weight, that I would actually say I weighed over 100 pounds less during my stand-up set. You see, I use to open every show by saying how much I weighed---but I never, I mean NEVER told the truth. Somehow saying 398 was ok, but the truth of 500 or 510, or whatever I really was—was just too much to admit in front of a packed comedy club. I’ve always carried my weight well, so even if someone suspected I was being dishonest, nobody ever called me out on it. “I weigh 398 pounds.” Yeah right. I must have opened 500 performances with that line. I would relate some of the material that followed, but it’s horribly humiliating stuff---I can’t believe I was so cruel to myself for so long. I was my own bully. But hey! I’m 278 now… 2 7 8---I can shout it and be proud! And it’s going down from here my friend!! I’m wearing my weight tomorrow, so cool!

I decided to allow myself a break from working out tonight. I did a 5K last night and I’m doing a 10K tomorrow---OK—I feel better about myself now. I chose resting up for the 10K instead. Wow---I feel even better now! I thought about going out and walking the course---but nah…it’ll be marked. I guess I have an irrational fear of getting lost and ending up in somebody’s back yard. It’s a road course that eventually winds through some residential areas. I’ll share pictures with you for sure! I was in bed by 10pm and couldn’t go to sleep until 10:45pm, I really need to stay off facebook mobile in these situations!

It’s actually Saturday morning now, early---and I’m less than an hour away from starting the 10K. It was a decent Friday and Saturday is loaded with plenty that’ll possibly make it outstanding! I might win the gold! No, seriously---If I’m the only man in my age group and I finish, no matter the time---I get the gold! I’m going for the gold my friend!

I hope you get a chance to listen to our broadcast from the Poncan Theatre Saturday night. I'll be along for the paranormal investigation--and broadcasting continuously from midnight to 2am CST. You can access the broadcast tonight at www.eteamradio.com Just click on KLOR to find the player!

Thank you for reading. Goodnight and…

Good Choices,
Sean

Day 424 The Big Thing "Experts" Miss and The Biggest Breast of Chicken

Day 424

The Big Thing “Experts” Miss and The Biggest Breast of Chicken

My attention was recently drawn to a comment left on a friends blog. Tammy at http://www.foodaddict-fromfattofab.blogspot.com/ received the comment from a weight loss “expert” type person. Here’s an excerpt of the comment: The Law of Energy Conservation in the body isn't clear-cut as in the physics text book, given the complex interrelationship of the neuroendocrine system. This simply means that the body adjusts for the energy balance in order to maintain homeostasis, or the needs of the body in its current state. This adjustment is accomplished through hormonal signaling between the cells and the brain. If the cells are starved, they eventually send a hormonal signals to the brain for more energy intake -- and this may be what you're experiencing when you suddenly (and often uncontrollably) consume an increase in calories. It's not you, but your body's way of survival. This has been implicated as the reason a reduced-calorie diet (or one that requires the user to count calories) invariably fails in the long-term. Many people experience initial weight loss from a calorie-focused diet, but in most of those people, the weight eventually returns. Until the overweight body can partition the calories it stores and the calories it consumes, almost any conventional diet is only temporary, and exercise, no matter how intense, aren't likely to help.

It’s always so scientific with these people. I take issue with this comment because it completely fails to take in to account the mental aspects of this journey. I’ve written before about how anything and everything will work. You can lose weight doing any number of plans and programs, but if you’re doing it solely as a means to lose weight---then it’s temporary. Too many times I lost weight and gained it back because I was simply going through the motions needed to lose weight. I ate less and I exercised more, never considering the mental aspects, the educational aspects, the real change part of this process. This person that commented made mention of “weight loss clients,” wow---can you imagine being consulted with the fancy scientific explanation of everything? Why do most people fail? My opinion? They fail to simplify. They over-complicate this process. Why do people lose successfully, only to gain back what they’ve lost and then some? My opinion? Because they were only going through the motions needed to lose. This is why meal replacement plans, programs with special food you buy, and any other plan that isn’t completely natural---eating everyday foods you would normally eat in everyday food situations---that’s why they ultimately don’t work!

The biggest difference between this time and every other attempt I’ve ever had at weight loss rest in the mental aspects. The learning part of the program is vital. Learning what a proper portion looks like is important, but also slowing down and realizing that a normal portion can be good and filling is vital. Learning to take the focus off the food and onto people around us at special events and gatherings is also important. Learning how to eat responsibly---handle food responsibly, and I’m talking about portions here---this stuff is hardly ever talked about by the “experts” I’ve witnessed. And I just love how the reader comment on her blog scientifically rationalizes meltdowns as “your body’s way of survival.” Well that’s just perfect! My body made me do it! It needed that half gallon of ice cream, it really did. What about self-honesty? What about personal responsibility? Wait a second---hold on---

Geez. Let me stop right here and say this: I’m not an expert. I’m not a doctor. I’m not a molecular biologist. I’m not a psychiatrist. BUT---I am a guy who spent nearly two decades at or above 500 pounds. I am a guy who has tried it all, lost weight, and then gained it all back. I’m a guy who would lay in bed at night crying because I didn’t understand why I couldn’t grab control before it killed me. I’m a guy who finally decided to dissect every weight loss attempt I’d ever experienced---and really get to the heart of why it didn’t work---or why the results were only temporary. This journey and this blog and the 227 pounds I’ve lost in the last 424 days is the result of my self-study, self-analysis, or as I’ve simply put it before: The education of me about me. The decreased calories and the increased exercise drops the weight, but the mental aspects---the learning how to eat like a normal person with normal food, in real---everyday situations---that’s what will keep it off for the rest of my life. Perhaps my argument will have more power in five years or ten, when I’ve kept the weight off successfully. I’ve just had too many solid epiphanies along this road to ever believe it’s not real or just temporary. Go back and read the archives from Day 1---follow along as I make these wonderful discoveries about myself and this journey. Read mine—or a number of my friends blogs before you ever hire an “expert” to coach you.

Wow---I’ve really rambled here…Oh my, look at the time. I haven’t talked at all about Thursday! OK---enough of this, here we go…

I found out today that the number “505” isn’t available for Saturday’s Turkey Trot 10K, but 227 is available, that’s how much I’ve lost to date---am I proud of that or what? That’s like the 7th time I’ve mentioned that, how annoying. OK—maybe only the 2nd time---Anyway---I will proudly wear number 227 as I make it through that 6.2 mile road course Saturday morning! I can’t wait, and yes…we’ll have plenty of pictures and “On The Go Videos” for posting. I’m so excited!

I decided to train tonight. I set out to do an un-official 10K, and ended up doing a 5K instead. It was just getting late---my fault for not getting out there sooner! They key for me surviving Saturday morning will be my pace. I can’t get crazy---wanting to show off, if I do it will surely lead to humiliation, and we don’t need that! I will have periods of jogging and I think I’ll summon the strength to sprint across the finish line, or well, let’s say I’ll certainly try to sprint across that finish line. Can you tell how excited I am about this? They’re gonna have a time keeper and I get to wear one of those official numbers!!!

Dinner tonight was on the road with my sister in law. Billie Sue is the SIL that cried when she saw my dramatic transformation for the first time. She needed a ride to a town about an hour away, so I picked her up and off we went. We talked about weight loss and food and exercise, and we talked about this blog and what it means to me. We also talked about the issues of late in our lives. It was a good conversation. I ordered a grilled chicken sandwich, with regular mustard—no mayo, hold the bacon. Why do some restaurants insist on taking a good healthy item and turning it into something loaded, just dripping with fat and calories? As soon as I had the sandwich in my hands, I knew this was no ordinary chicken breast sandwich. It was some kind of super bird, because this thing was huge and heavy, I mean---it was like a brick. The bun was giant, I swear I should have snapped a picture with something like my hand or head---something for perspective, crazy! I immediately decided that my strategy had to shift with this one. I threw away the 300 calorie bun---it had to be 300…and I enjoyed the gigantic breast of chicken. The chicken breast was about double what I normally would fix at home. I safely counted 400 calories for this unnaturally big piece of grilled chicken. No sides, nope---I was full and completely satisfied after tackling that bird.

Saturday night at midnight I’ll be going back into the haunted Poncan Theatre. This time I’ll be alongside professional TAPS affiliated paranormal investigators with all of their fancy cool equipment! We’ll be broadcasting the entire investigation from midnight until 2am CST on KLOR 99.3FM and we’ll even have a webcast at http://www.eteamradio.com/ Just click on KLOR when you get there Saturday night. It’ll be fun!

Thank you for reading! Goodnight and…

Good Choices,
Sean

Day 423 Thank You Friends, Remembering Danny, and Another Fine Weigh Day

Day 423

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

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

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

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

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

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

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

Thank you for reading my friend. Goodnight and…

Good Choices,
Sean


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




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

Day 422 Leaning On Motivating Thoughts and The Mock Meltdown

Day 422

Leaning On Motivating Thoughts and The Mock Meltdown

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

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

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

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

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

Thank you for reading. Goodnight and…

Good Choices,
Sean


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

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

Day 421

Confusing The Drive-Thru People and The Crossing Point

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

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

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

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

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

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

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

Good Choices,
Sean

Day 420 The Hardest Blog Post To Write

Day 420

The Hardest Blog Post To Write

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

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

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

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

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

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

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

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

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

Thank you for reading. Goodnight and…

Good Choices,
Sean

Day 419 A Different Grocery Trip and Paid To Lose Weight

Day 419

A Different Grocery Trip and Paid To Lose Weight

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

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

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

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

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

Thank you for reading. Goodnight and…

Good Choices,
Sean

Day 418 Foreign Behaviors and Four People--One Pizza

Day 418

Foreign Behaviors and Four People—One Pizza

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

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

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

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

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

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

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

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

Good Choices,
Sean


An old “Before” picture


Old “Before” picture---So silly!

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

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

Day 417

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

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

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

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

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

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

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

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

Good Choices,
Sean








What a fantastic day! Thanks for reading!