Showing posts with label weigh day. Show all posts
Showing posts with label weigh day. Show all posts

Wednesday, November 5, 2014

November 5th, 2014 Weigh Day Edition

November 5th, 2014 Weigh Day Edition

I honestly didn't know what to expect today. I know my food has been and continues to be on plan and consistent, so that was working in my favor. My uncertainty was in the exercise department. Up until this three week period, I would allow one rest day per week. The past three weeks it's been more. Perhaps I'm being a little hard on myself, after all--some of the busy days where I didn't do an intentional workout, I was up, out and about--moving and exercising naturally. And that obviously counts. I was very pleased to step on my doctor's office scale today and find this number staring back at me:
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This represents another 8 pounds down over the last three weeks. I crossed over the 100 pounds barrier, too, bringing my 28 week total to 105 pounds. I'm now only 59 pounds from being back at what I once considered my healthiest weight. I don't know if it will be my healthiest weight this time. I'm starting to do strength training and this could affect what my healthiest weight will be someday. It doesn't matter to me. To be fit at a healthy weight, that's my goal--whatever that turns out to be, who knows?

My good friend, Jon Ludtke in Wisconsin, shared with me a fabulous perspective. He said, "We're spending a short amount of time getting to a healthy weight as compared to the years we hope to stay at a healthy weight." This perspective reminds me to not get impatient and to just take the best care possible with my food, exercise and abstinence from sugar, one day at a time--and allow time to do its thing. It reminds me the most important and truest test will be maintaining, not getting to a certain number. There isn't a "finish line." I'm not doing what I do each day as a temporary means to an end. I'm training to make taking extraordinary care a way of life, the rest of my life.

I fully expect a slow down or dare I say a "plateau" one of these weigh days. When that time comes, I'll need to lean on support to handle it mentally and make some adjustments to handle it physically.

I must tell you, doing this--for me, requires a lot of commitment. If I wasn't fully committed to logging everything in MyFitnessPal and Tweeting everything I eat, everyday--as I have for the past 28 weeks--I likely wouldn't be experiencing this success right now. If I didn't make reaching out for support important and maintaining this blog on a daily basis a personal requirement, I cannot say I would still be going strong. If I somehow started believing I was invincible and had it all figured out-- I would once again be humbled, and quickly, with a monumental fall. 

I interviewed Charlie Daniels on my show Monday morning. I asked him if he ever gets tired of playing his biggest hits (I know--very softball question) and his reply was wonderful. He said, "I don't get tired of them because I've never once played them perfect. It's a challenge each night and each night I try to play it better than the night before."  

Echoing this living legend's philosophy and practice: I'm not perfect along this road and I wouldn't ever want to be. That would be boring, unrealistic and I would tire easily along the way. Each day is a challenge and my goal is to try my best to do better than the day before. I'll not hit it some days and that's okay, as long as I never give up. I must always keep an open mind, allowing myself to learn and grow as I go. This approach brings me a level of peace and happiness I didn't have before.  

My Tweets today:




















Thank you for reading and your continued support,
Strength,
Sean
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Wednesday, October 15, 2014

October 15th, 2014 Weigh Day Edition

October 15th, 2014 Weigh Day Edition

I was really concerned about today's weigh day. Not in a "oh no--I might not see the number I want" kind of way--rather, in a self-honest "I know I wasn't necessarily giving it my best" kind of way. I've dined out too much, I constantly choose to struggle with getting enough water, I choose to not get enough sleep and my workouts have been less intense overall during the last three week period. I didn't see the pool once during this previous three weeks. I attended two, maybe three spin classes total--I think it is two. The majority of my workouts have been walking and elliptical, but mostly walking--and some of those walks could be classified as leisurely strolls. I'm not mentioning these things in an effort to criticize--I'm simply pointing out the extreme imperfection of it all, and that's a good thing. It doesn't need to be perfect, it only needs to be consistent and relentless.

What have I been doing well? I haven't strayed to the dark corners of a binge in more than six months. I credit my abstinence from sugar and my accountability measures for this binge free 1/2 a year! I'm staying connected very well via this blog, my Twitter feed and Facebook page. And I'm keeping my progress in perspective. I'm not looking for a loss to make me happy. I'm already happy. I'm maintaining a critical level of importance in my recovery. It isn't something I'll sacrifice. 

The other things--the "things I need to improve" will or they won't, depending on the importance level I assign to each.

I was absolutely thrilled to step on the scale today and find this:
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8 more pounds gone! I've lost 97 pounds in the previous 25 weeks. I must say-- when someone asks me what I eat, I love sending them to the Twitter feed for "every bite-everyday." Live tweeting this recovery from regain has been a decision I'm very proud I made.

It was a very busy day! I'm preparing for a trip to Las Vegas tomorrow evening. It'll be a short trip, but fun and interesting none the less. I didn't get to do all I wanted today, but I was able to get done what I needed to get done work wise and otherwise, in order for me to have a less stressful departure day. Tomorrow night's blog will be coming from Las Vegas. I'm looking forward to sharing the experience in these pages.

My Tweets today:


















Thank you for reading and your support,
Strength,
Sean
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Wednesday, September 3, 2014

September 3rd, 2014 It's Not Easy-Weigh Day Edition

September 3rd, 2014 It's Not Easy-Weigh Day Edition

Today's weigh-in was honestly the first time I've approached the scale with a true sense of, whatever it says, I'm good! I realized this on the way to the doctors office. I was stuck at a red light pondering what was about to happen and then it hit me: It is simply a statistic. It's information I can use to make adjustments, if needed. As I've said before, my identity and self-worth isn't tethered to the number on a scale. My self-worth doesn't increase with weight loss and it doesn't decline with weight gain. I am a good human being, regardless. I love me, regardless.

Do I want to get in the best shape of my life? Yes, indeed. Will it make me feel better? Physically, sure. Mentally and emotionally? I seriously doubt there's any improving on how I feel about me in this moment. And it certainly isn't dependent on the scale. I've never felt more whole in my entire life. On the surface, the previous sentence sounds good, sure--but if you've read about how dark things became not too long ago, the "informed perspective" reveals nothing short of a miracle turn-around. I'm grateful. I'm blessed. I'm so happy.

I stepped on the scale today and found:
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A nine pound loss since my last weigh-in three weeks ago! This brings my nineteen week total to seventy-eight pounds gone! After a big 164 pound regain of my initial 275 pound loss, to now be only 86 pounds away from my previous low and what I believe to be my healthiest weight, is--it just is...so wonderful, I can't even find the words to express how wonderful.

I need to preface the following with this: I've studied and learned many valuable things along this road. Don Miguel Ruiz's book "The Four Agreements" taught me never to take anything personal. What others say or do in my direction, good or bad--isn't a reflection of me, it's a reflection of them. In other words, don't take criticism too hard and don't get wrapped up in praise from others. Staying grounded and balanced requires an inner peace and love, that when truly embraced, cannot be affected by the opinions of others one way or the other.

Okay, with that written, I was slightly irritated with a few well meaning comments after my weigh-in today. Two of these came in person from people I see on a regular basis. I'm okay. They're okay. It's all good. But I wanted to clarify a BIG misconception. The comments, each a variation of the same thing, said: "Losing weight is easy for you!"

Are you talking to me? It's easy? Really??? After the first one, I smiled and offered: "Thank you, but I must say, it isn't ever easy. It's a lot of work, a big commitment." I didn't respond to the other two because I was too busy intentionally breathing for calm and perspective. I know these comments came with the best of intentions and happiness for me and my successful turnaround, there wasn't any ill will or intent. But some things to remember:

It isn't easy to take pictures of everything I eat, log each item in MyFitnessPal, then describe the picture complete with calorie count in a 140 characters or less Tweet. Try doing it for a week. I've done it for almost five months straight.

It isn't easy to maintain my abstinence from sugar in a world where sugar is everywhere, even in places we wouldn't expect to find sugar--it's there. And it's a drug to me. It's a drug I can no longer deny my addiction to or the bio-chemical effects it has on me.

It isn't easy to commit anywhere from an hour to two and a half hours a night of writing in order to maintain this blog. I do it because it's therapeutic. I do it because it brings me joy. I do it because it gives me clarity and perspective. I do it because it's an important part of who I am. I also do it because I've discovered how it can help others along this road. But mainly, I do it for me. Still, it's hard work. It's important work to me and the support it attracts plays a huge role in my success, but it isn't easy. I'm profoundly grateful for what this blog provides me each and every day. It's nothing short of a blessing to me in many ways.

It isn't easy to plan, prepare and pack my food each day.

It isn't always easy to navigate menus at restaurants.

It isn't easy to push myself toward a good workout six days a week (some workouts are better than others, of course!).

It isn't easy to maintain the consistency I've enjoyed because life still happens. Stress is all around me--job stress, financial stress--general life stress, emotions...it's all there, and always will be, it's life for goodness sake! And through it all, I'm maintaining an importance level, perspective and a high degree of accountability that helps me maintain a balanced level of consistency. Again, this isn't easy to do day in and day out.

It isn't always easy to make these things enjoyable and truly fun, but it's important for me to find the joy in what I do, because if this is something I'm not enjoying, there's no way to maintain it for the rest of my life--and that of course is a big hope and prayer of mine. I make sure to have fun and genuinely enjoy what I'm doing, what I'm eating and what I'm experiencing throughout this process. If it's something I don't enjoy or can't stand, I'm not doing it...not even a little bit, never mind forever.

Perhaps I make it look easy. Maybe so. Trust me, it's not easy for me to lose weight. It takes a monumental effort each and every day, one day at a time. You know what is easy for me?

Despite appearing very difficult, it was easy to be a 500 pound man for nearly twenty years. It took hardly any effort at all to maintain my 500 pounds of life sucking weight. It was easy!!! I never exercised and I basically ate whatever I wanted, as much as I wanted, whenever I wanted. If I was sad, hurting or angry--food seemed to be my "easy fix." Of course we now know that additional food doesn't "fix" anything, unless it's an effort to maintain a 500 pound body. It fixes that real well, at least for me--totally easy!!

It was shockingly easy for me to gain back 164 pounds. I mean, it was a breeze! Had I not worked hard at grabbing the reigns of this runaway coach, I'd likely be back at 500 pounds by now--because it was so easy! 
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This isn't the "serious face" (trying hard not to smile) of someone who loses weight easily. This is the serious and determined face of someone who is working hard everyday to be consistent and to maintain integrity in my resolve and mission. It's the serious face of someone who is very passionate about this journey and all of its many incredibly fascinating facets. It's the seriously determined face of someone who wants to share and help others, simply by doing what I'm doing. It's the determined face of someone who can be as serious as needed in the moment, but still enjoy the humor in it all, along the way. This is the face of someone who doesn't give up, ever. This isn't the face of "easy."

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I enjoyed a great food day today--oh my--look at the below tweets! Yummy! I made it home mid-afternoon and enjoyed a very restful 1.5 hour nap before jumping up and making it into the YMCA for the 5:30pm spin class. I followed that very challenging 45 minute workout with a nice swim in the Y lap pool.

I decided to order Hawaiian Fajitas for dinner. My favorite little Mexican restaurant sits three blocks from the YMCA, so it was very convenient to place a take out order. Usually I would dine inside, but tonight I wanted to do something different. I ordered them to go, so I could take the ingredients home and precisely weigh each ingredient in an effort to get the most accurate calorie count possible. I even asked the restaurant how much oil they use in preparing an order--and I included that in the count. I order them special every time--and what I accept and don't accept varies depending on a few factors, namely the amount of calories left in my calorie bank for the day. Tonight I declined: Chips, guacamole, beans and rice.

I measured out the steak, chicken, shrimp and pineapple--found the precise counts in MFP, then mixed them all back together and poured them into a big bowl of lettuce for what I'll call "Hawaiian fajita salad." Yes, I'm calling this a salad--complete with a simple homemade dressing made from salsa blended with a serving of light sour cream.

I'm very happy to be where I am along this road. I feel incredibly blessed and tremendously grateful.

If you're interested in taking part in the 10-week teleconference weight loss support group facilitated and moderated by Life Coach Gerri Helms and me, then click this link to register and pay the fee via a secure PayPal checkout page (You do not need a PayPal account to register and pay, you can simply pay with your card): lifecoachgerri.com/events/bootcamp Unfortunately, this option is currently only available in the U.S. and Canada.  

My Tweets today:














Thank you for reading and your amazing support,
Strength,
Sean
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Wednesday, August 13, 2014

August 13th, 2014 Weigh Day Edition

August 13th, 2014 Weigh Day Edition

My identity and self worth does not increase with weight loss and it doesn't decrease with weight gain. No matter what the scale says, I'm happy with who I am and what I'm about. And I am because I'm taking extraordinary care and my commitment will not waver. This was what I focused on this morning as I prepared for weigh day.

I was a little concerned going in especially after discovering the calorie burn discrepancy. I've been eating more intentionally because I sincerely thought I was burning more! It actually worked in my favor. All of those nights when I didn't get to my 1200 net after calories burned, I was actually making it there and beyond nearly every time. Considering I ignored this metabolism advice during my initial weight loss, opting to stay at 1500 calories per day regardless of my exercise and then I still hit my stated goal, made it even harder to open my mind enough to trust.

My goal is no longer a number. My perspective has changed dramatically. Now, my goal is to achieve a healthy weight, whatever that might be and along the way, take care of my body in ways foreign to my initial weight loss. My last weigh in was a 7 pound loss--so in my mind, I was fully prepared for a smaller loss. Considering the increased calories lately, I was preparing myself for consistency over speed. I was shocked when I stepped on the doctor's office scales today and found:
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11 pounds down from last time! Actually, 11.2 from the 336.2 three weeks ago. I was stunned for a moment as I tried to remember my weight from last time. I was disoriented. I actually had to look for the last weigh day scale picture on my phone before confirming the statistics.

The doctor's office staff are really starting to get into this every three weeks. They were full of smiles and congrats today--and questions about what I'm doing and how I'm doing it. It felt good.

It was mid-April when these same office staffers found me weighing my top regain weight of 394. I was incredibly miserable that day. Gaining back 164 pounds of a 275 pound weight loss was a hard thing to accept, even though we all know it could have been much worse. I could have gained it all back plus some, I mean really, that's usually how it works. And I was headed back there very quickly when I finally reached the point of enough. I remember being so relieved because I hadn't crossed back into the 400's.

I have a six month checkup appointment with my doctor on Monday and if his office staff hasn't told him about any of this progress, he's in for a big surprise.

Six months ago our appointment was about high blood pressure medicine, my sleep apnea and possibly considering some alternative methods of getting the weight off. I was a scared man in his office six months ago. Scared, disappointed, ashamed, guilty, sad and in some ways, "in hiding" from the person I wanted to be; the person I truly believed I was. Today, it goes without saying--I can't wait to see the doctor! I'm a very different person. And this difference has nothing to do with the 69 pound loss. I'm changed on so many other, much deeper levels.

I've lost 69 pounds in 16 weeks. I'm 95 pounds from my previous healthiest weight. I love that. But what I love even more is the truest and most profound self-love I've ever allowed. It's changed my life regardless of the number on the scale.

My plan was to do the spin and swim combo this evening, but when work duties called I cancelled the swimming. I strapped the heart monitor on before spinning class and ended with it registering a 437 calorie burn. This number is a little over half the 800 calories I thought I was burning . It's all good! I was able to stay just under my 1700 budget and still hit 1,245 net calories after calories burned. I love having an accurate number!

I couldn't be happier with my progress. It's very easy for me to conclude the weight gain was actually a blessing in disguise. Had I not gained so much of the weight I initially lost, I would have missed some critical elements I needed to learn. I'm open and willing to learning more and more.

My food tweets today:

 










Thank you for reading and your continued support. Join us in the comments section for further discussions!
Strength,
Sean
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Wednesday, July 23, 2014

July 23rd, 2014 Weigh Day Edition

July 23rd, 2014 Weigh Day Edition

Today was interesting. I gave in to the very way of thinking I've encouraged others against. I weighed today and found a seven pound loss for the last three weeks. This brings the total to 58 pounds in the last thirteen weeks, an average of almost four and half pounds a week. How in the world could I ever complain about this?? I did my best to be positive as I shared the number on social media, but inside I was struggling with misaligned expectations. I know better than this way of thinking!! I should be grateful. I'm headed in a wonderful direction. I'm doing well. Why would I choose to be anything but elated?

It happens when expectations are bigger than reality. I know better than to play this game. Life Coach Gerri says "expectations are premeditated resentments," and she's right. What could it have registered for me to feel justly rewarded for my efforts? Ten or twelve pounds? I don't even know. All I know is, I stepped on the scale and found 336.2 staring back at me and it didn't feel right. Gerri countered with a short and sweet reply, "Get your euphoria from a healthy lifestyle, not from a number on the scale."

Here's where I am: My reaction was ridiculous. Not only did I have the reaction, I then proceeded to beat myself up for having the reaction in the first place. Seriously?? How dare I get upset with a seven pound loss! Then it was, how dare I get upset with me for getting upset about what I was upset about? It didn't help that today was an exceptionally long work day. It started at 6am and ended at 8:15pm.  And I likely wasn't as rested as I needed to be for a day like today.

I realized my plans to attend spin class wasn't even an option with two location broadcasts scheduled from 4pm-8:15pm. I was also giving myself a mental beat down for not being as attentive to my schedule and missing all three spinning class opportunities this week.

I'll tell you what I'm going to do. I'm going to go to bed and allow this day to be done. I did okay with food today and made the last minute decision tonight to take a day off from the Y.  My plan was to have dinner and then workout. It really should have been the other way around. After dinner, I was effectively done.
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 Patience and consistency are two things crucial to this journey. I'll check mine thoroughly, regroup and be okay.

My meal tweets today:


Today was a day for lessons about patience, consistency and gratitude.
Thank you for reading and your continued support,
Strength,
Sean
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