Thursday, December 10, 2015

December 10th, 2015 Evolve In Time

December 10th, 2015 Evolve In Time

Tweets only as far as today is concerned. I'm busy working on material for a private stand-up engagement Saturday night. But, I did find an archived excerpt I wanted to share.

From June 14th, 2014:

I've mentioned it before but it's important to point out again: I eat what I like. And the choices I'm making are made because it's where I am, now. I previously lost 275 pounds eating much differently. It wasn't right or wrong then and my eating habits are not right or wrong now. They're simply reflective of where I am today. I like what I'm doing. It's working for me.

And that's key, in my opinion--finding what works for you. Discovering what you can do, what you like and how you like it. I don't like labeling anything "right or wrong-good or bad." Food is food. When someone asks me for advice on what they should eat as they get started along this road, I always tell them the same thing: Eat what you like, just set a budget and consistently stay within the budget. Trust that your choices will evolve in time.

If you've been a regular reader of this blog from back in the middle of my initial weight loss, you might remember days where a Snickers Bar, Ice cream, fried mushrooms, cake, fast food cheeseburgers and Taco Bell all made their way into my budget. I don't look back on that time and think, wow--I didn't eat very well. I look back and think, that's where I was and needed to be at that time.

Having been 500 pounds for so long, I instinctively knew that I wasn't going to change a lifetime of habits overnight. And I felt like if I tried, it would end up another failed attempt. In my opinion, the "nothing is off limits" philosophy is still valid and important, because it allows us to be where we are, be ourselves--growing and developing in a naturally organic way.

We learn about ourselves along the way. I've learned that I can't do sugar. It took until just recently to arrive at a place of acceptance with this personal truth and for me, it's made a profound difference. But not everybody is a food addict or addicted to sugar, so giving up sugar may not be what's right for you.

The main reason why I've always been a proponent of simplicity when it comes to food is because along this road it's about so much more than food and exercise.

The mental/emotional/psychological elements in play are all bigger and more challenging than "what should I eat?" In my opinion, if the greater focus is placed on the food and exercise instead of the mental/emotional/psychological dynamics--then we end up facing the biggest elements unprepared. 

If you've ever heard someone say (or said it yourself): "I don't know what happened--I was eating as clean as possible and working out twice a day and I just crashed." It's my experience and opinion, a misaligned focus is to blame.

There are no right or wrong foods. Eat what you like and allow yourself a natural evolution of good choices along the way. The practice of maintaining the integrity of a calorie budget can have a powerful impact on this evolution because we're trying to get the most value for our calories.

And never compare what you're eating to someone else's food. Remember, we're all different. And sometimes the biggest mental hurdles come when we compare what we're eating to others, or to our own expectations, in other words--what we perceive to be what we should be eating.

My best advice is to let it go. Just be you and give yourself room to grow and develop.

My Tweets Today:


































Thank you for reading and your continued support,
Strength,
Sean
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Wednesday, December 9, 2015

December 9th, 2015 I Wouldn't Be Here

December 9th, 2015 I Wouldn't Be Here

If I heard it once, I heard it a thousand times, "you've got to do something you can do for the rest of your life." That phrase depressed me once upon a time. It was depressing because my perspective on weight loss was always centered around feeling deprived, eating things I couldn't stand and white knuckling along on sheer will power. Who wants a life like that??? Forever? I'd rather be morbidly obese and die young than lose weight at the price of being miserable for the rest of my life, I thought.

Discovering it didn't have to be a miserable experience, in fact, it could be quite enjoyable with the right perspective and practices, absolutely opened my eyes to the truest meaning of "...something you can do for the rest of your life." 

 It's about finding a groove that works well for you. If I felt deprived, forced myself to choke down undesirable things and essentially felt like a tightrope walker every single day, I wouldn't be here, today.

Finding that groove can be a very tough search. Valuable things I needed to grasp and embrace didn't become evident in my search until I regained 164 pounds of my initial 275 pound weight loss. Never give up is the big takeaway there. Through our greatest struggles we find incredible opportunities to learn from and refine our approach. And it's all a part of finding the groove that works well.

I'm blessed and very grateful. When I express gratitude for where I am along this road, it includes being grateful for my relapse/regain period. It's strange really, because there was an avalanche of shame and guilt, a constantly crashing wave of negative energy during that time, and still, there's no doubt about its necessity for where I am today. It certainly makes a wonderful case for letting go of guilt and shame and taking time to open our minds, shift our perspectives enough to find the light--and explore in search of the groove we hope and pray is everlasting.

My exploration continues. And it does without feeling deprived, without forcing myself to eat things I can't stand and with very little willpower.

Yes, very little willpower. Willpower is resisting the urge to do something we really want to do. It doesn't take willpower to resist something we don't want. I don't want to go off the rails. What I do want in abundance is what my daily practices and disciplines bring--peace (spiritually, emotionally, mentally), calm, clarity, hope and joy--not to mention, good food and a freedom I once believed impossible for me.

It wasn't impossible for me. And it isn't impossible for you. I promise.

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Today was maintenance weigh-in day at the doctor's office:
photo 211.2 weigh day_zpshqbiklsd.jpg
This represents a 3.6 pound loss over the last two weeks. The previous two weigh-ins combined for a 1.6 pound gain, now the fluctuation goes back down a little bit. I'm pleased with this window of varying weights. I feel great where I am. And where I am is a pleasant embrace of the daily elements found in my recovery.

 My plan is to keep on doing what I'm doing. My mind is always open to needed adjustments along the way. But right now, maintenance mode seems to be working well.

I took a rest day from working out, instead, I worked on material for a big private stand-up gig happening Saturday night. I also participated in some valuable support interactions and these are always win-wins.

The special holiday gift with donation offer is still available. Read more about this opportunity in the upper left hand corner of this blog page. If you're on certain devices, you may need to click the "web version" to see it displayed.

My Tweets Today:
































Thank you for reading and your continued support,
Strength,
Sean
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Tuesday, December 8, 2015

December 8th, 2015 It Never Fails

December 8th, 2015 It Never Fails

Today was a good day despite a couple different kinds of stress making its way through me. Leaning on support during stressful times makes a monumental difference. I didn't necessarily feel my resolve threatened at any point, but I've learned it's best to engage support before it gets to that point. I sent a couple of text messages, enjoyed a brief phone chat, took some personal moments in spiritual meditation, participated in an amazing support group conference call, read a couple of my favorite bloggers and I made sure to keep my disciplines close and tight. My awareness level was on high alert. It worked. I'm here. And I'm feeling great.

 Today was pineapple day. I cut up a pineapple and enjoyed it a few different times. It was a perfect pineapple. It's all over the live-tweets below.

I almost passed on my workout tonight. I'm glad I didn't. I needed the bio-chemical benefits of a great workout. I've never regretted a good workout. Even if I'm not feeling it at all--not a tiny bit, still-- I walk away happy I followed through. It never fails.

I have a very special holiday offer for you! If you already have a copy of my book Transformation Road-My Trip To Over 500 Pounds and Back, might you know someone who would appreciate a copy of the paperback and audio version as a gift? And if you don't have a signed copy and the audio version--how about a gift from you to YOU?

 Here's the offer:

With a donation of $30 or more, You'll receive a signed paperback copy of Transformation Road and the entire unabridged audio version on mp3 disc. Any additional donation increments of $30 will include an additional signed copy of the paperback and mp3 disc of the unabridged audio version. This offer includes shipping anywhere in the world. Please be sure to include an email address so I can properly express my gratitude!

Also, if you're giving this to someone or several people, as gifts, email their shipping information to transformation.road@gmail.com And I'll include a greeting card with a personal message in each package!

Donating is simple! Just click the secure PayPal donate button on the upper left hand side of this blog. You do not need a PayPal account to donate!

 Thank you for your generous support!

 Tomorrow morning is maintenance weigh-in day at the doctor's office! We'll see how that goes in tomorrow night's edition.

My Tweets Today:






























Thank you for reading and your continued support,
Strength,
Sean
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Monday, December 7, 2015

December 7th, 2015 Consistency

December 7th, 2015 Consistency

Tonight is a Tweets Only with a rerun all about consistency.

Consistency beats intensity. Consistency brings incredible things. How do we get it and how do we keep it?

The following extended excerpt is drawn from my experience. I was 83 pounds heavier when this was written. I had lost nearly 100 pounds of my relapse/regain weight by mid-October 2014.

I'm in maintenance mode now, and everything--the experience, the philosophy, the practices--everything in the below post still applies. Almost everything: I did edit out a small part of a paragraph about a previous relationship I was in at the time of its publishing. It was very positive--but not appropriate to republish.

From October 8th, 2014:

I believe we get what we give. The more we put into something, the more we get out of it. I want consistent results, so I give myself extraordinary care, consistently. It isn't always easy. It's certainly not as simple as saying. "I'm going to be consistent from here on out!" Don't we wish it were that easy?

As I analyze the fundamentals of what I've been doing in my recovery mode, I realize I've built a system that works for me. It's a system of accountability, support and open communication. In relapse, two of these three things were non-existent. I shut down my accountability and isolated, I may have communicated some, but not about my struggles. The support was always there, but largely ignored, by my own choosing, so it wasn't effective.

Being consistent during this turnaround from the regain has required me to elevate my accountability. My Twitter feed pictures of everything I eat has been an invaluable accountability tool. I was resistant to the idea at first, fearing it would be a huge hassle. It's actually a complete pleasure and it's inspired me to eat better! I take my time in choosing, preparing and eating my food. I enjoy it more--all because of this twitter feed. I've made it important.

I've recognized and accepted support in many forms. Your readership is support, your comments are support and I've established a list of people I know I can text or call anytime, night or day, if I'm needing someone to talk me through a tough time, or talk me out of a drive-through.

Open and honest communication--basically, the opposite of isolating, is crucial to my consistency. In the dark depths of relapse, nobody knew how bad it had become because I was alone when I did what I was doing with food. It was my secret trip to the ice cream place every night before bed. Nobody knew, not my daughters, mom or anyone close to me. I was consistently in "hiding." Now, if those feelings/compulsions to binge show up--I pick up the phone and reach out for "spot support." Gerri Helms has been there for me on numerous occasions. And I have others who are ready if I need them. And I will, I'm sure--at some point. On the other hand--I'm also available for them, anytime.

Keeping things simple is a major part of the foundation making my consistency possible. I don't get too technical. I don't crunch the numbers or get into confusing plans or patterns. I simply eat as well as I can and desire and I make time for exercise. I have some personal food rules, of course: No sugar, I avoid trigger foods, measuring is very important and proper portion control is a must. I make sure I'm eating things I truly enjoy. And I'm not afraid to be repetitious in my selections, especially with breakfast and lunch. If I get tired of something, I'll naturally shift to other things. If I don't get tired of it and I enjoy it, then what's not good about that?

Simple, simple, simple...It is crucial to maintaining consistency. We're the ones who make the rules--if we keep the rules simple to follow--then our chances of maintaining consistency goes up dramatically. And as we develop along the way--we can get as fancy and as specialized as we want and need, when we're ready. It's a natural evolution of good choices. Not a sudden and dramatic change where we expect to be a completely different person as soon as we wake up on our pre-determined start day.

My focus on consistency isn't long term. It's today. I want to make today a good day. I want to hit the pillow tonight, knowing that I gave it my best shot--my honest to goodness, best. Not perfect, mind you--rather, the best I could do today. I want to do that again tomorrow. It feels good!! We gain momentum in either direction, good or bad. Good choices lead to more of the same and bad choices lead to more bad choices.

Big time accomplishments are not done all at once. It's a collection of much smaller accomplishments, each of which contribute in a positive way to the bigger goal ahead. I'm setting small, doable goals--and hitting them square with everything I can. And I'm getting back some wonderful results in return. You get what you give, it's a universal truth.
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I'll be in bed by 9:15pm tonight. This might be some kind of record. I need it. Taking it.

My Tweets Today:




























Thank you for reading and your continued support,
Strength,
Sean
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Sunday, December 6, 2015

December 6th, 2015 No Buffet Navigating Story

December 6th, 2015 No Buffet Navigating Story

I made sure to get a good workout in before heading to my hometown for a family gathering this afternoon/evening. I picked up Noah for the trip. We had a blast!

The gathering was in honor of my aunt and uncle's 50th anniversary at a big buffet style restaurant. There's no menu ordering at this place. You have the buffet option only.

We arrived and immediately started visiting with relatives. I hadn't seen some of them in years. My aunt Wilma kept staring at my end of the table. Finally, someone told her who I was. She didn't recognize me! She later shared, "I finally asked who's that man down there?" I'll take that as a very nice compliment. I thanked her.

I grabbed Noah a nice plate of food--but he wasn't interested in eating. He wanted to visit and play. I made my way around to the multiple tables of family, catching up and enjoying the visit.

And I didn't eat. Yep. No buffet navigating story to share. I did eat a small piece of my cousin Kristen's sugar free all natural peanut butter chocolate dessert. Kristen is refined sugar free just like me. She brought her own homemade sugar free ranch dressing and this amazing sugar free dessert.

I had a late lunch after my workout. It was a little later than I planned. Arriving at the restaurant for the gathering an hour and a half later, I just wasn't hungry. I had some smoked and salted almonds and some cheese in my man bag, just in case. And I did eat them upon leaving the restaurant. This skipping the buffet meal worked well. It wasn't just because I had an awesome late lunch. I've never been impressed with the quality of food at this place. And honestly, I was there to visit with family and I did just that, very well.

The fact that I didn't eat dinner at the restaurant wasn't an issue. And I could have navigated the choices, easily. I thought about it midway through the visit. I held tight and enjoyed a cup of coffee and conversation with my uncle.

I just liked my plan better, even if it did leave me eating a rather late #lastfoodofday.
photo A20family20gathering_zpstt1vp5bf.jpg
With Noah, my mom and my cousin Kristen! We had a great time! As we were leaving, Noah decided to make me chase him all over the parking lot. We were literally running. Then, he started chasing me with his arms above his head as he scowled and hissed. It was time to play Noah Monster!!!! Oh no!!! Scary!!! I play along and he laughs and laughs. Awe, that kid is such a blessing, such a joy.

This grandpa is hitting the pillow! Kristen told me I didn't look like a grandpa. I'll take that as another nice compliment this evening!

My Tweets Today:


































*Piece not "peace" LOL














Thank you for reading and your continued support,
Strength,
Sean
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Saturday, December 5, 2015

December 5th, 2015 Doing What They Do

December 5th, 2015 Doing What They Do

Today was a really good Saturday. I slept in fairly well, enjoyed some great coffee and prepared a wonderful brunch. I planned on seeing the new Hunger Games movie today, but scrapped that plan when other things popped up.

I made my way to the studio for a special broadcast this afternoon, interviewing the stars of a big concert set for tonight at the historic Poncan Theatre. Their tour manager called this afternoon to take us up on the offer for interviews prior to showtime. We quickly put together the special broadcast. It was fun! 
photo With Ronnie and Friends_zpsurhgiuvq.jpg
Tommy Cash (Johnny Cash's little brother), Ronnie McDowell, Deborah Allen and me, right after the broadcast.
photo With Ken Mellons and Teea Goans_zps11oledno.jpg
Country artists Teea Goans and Ken Mellons joined me for a selfie.

I left the studio in just enough time to pick up Amber for a daddy-daughter evening out. We dined at our favorite mom and pop country cooking type place. I treat myself to some good fried catfish once or twice a month. This place has excellent catfish.
photo With Amber Girl_zpsljtzmbs7.jpg
We made our way to the theatre for the big concert, stayed for quite a while before leaving a little early, picked up a coffee and enjoyed some great conversation.

I hit my daily maintenance goals today. It was an off/rest day for a workout. I maintained the integrity of my maintenance calorie budget, I maintained my abstinence from refined sugar, I hit my water goal, logged everything in MyFitnessPal, Tweeted pictures and descriptions of everything and I'm writing this blog tonight. These are daily elements regardless of what the day presents.

If you're on MyFitnessPal, friend request me! My food log/diary is set to public. My username is: SeanAAnderson

I'm very grateful for where I am today. Maintenance mode has been a nice surprise for me. Being able to consume the higher maintenance calorie level (600 more per day over weight loss mode) has required a mental adjustment. At my current activity level, 2300 seems to be the maintain budget. When I increase my workouts, I could very likely add more.

Making the fundamental elements of my recovery important each day is giving me a lot of hope that maintenance mode will continue in stride. I'm not in fear of a regain. The only reason I'm not in fear of regain: Because I fully appreciate the fragile nature of my balance. I acknowledge that if I no longer make the elements of my recovery important--I will regain, no question. But, if I continue to hold sacred the elements of my recovery, come what may, then I'm confident I'm going to make it another day--and another and another...one day at a time.  I have many friends in maintenance who have years and years of successful maintenance behind them. This is what they do. I'm doing what they do! 

My Tweets Today:






































Thank you for reading and your continued support,
Strength,
Sean
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Friday, December 4, 2015

December 4th, 2015 I Think It's That

December 4th, 2015 I Think It's That

The extra sleep last night and the night before helped tremendously. Good thing, because today was fairly packed. I'm off this weekend! I'm really looking forward to some time to rest and work on some projects I haven't lately. I might even venture out to a movie.

Sunday will include a trip to Stillwater to see family as we all gather to celebrate my aunt and uncle's 50th anniversary. They've selected a big buffet style restaurant.

I don't cradle the same perspective I once embraced with buffets. I don't like them, really. But I don't fear them. My buffet perspective has evolved over the years. Once upon a time, it was a free for all--How much can I eat? How many entrees can I fit into one meal? Then, when I started losing weight consistently, it changed to a white knuckled perspective/approach--very careful, feeling like I was navigating a culinary minefield and resisting the urge to go too far in any one direction. Today, it's a calm approach. The extra choices ensure I can assemble a great plate within the boundaries of my plan. If it's more challenging it's because there are so many choices and that takes a little extra time to navigate. Instead of pictures on a menu, it's all prepared--it's like the menu comes to life, all hot and (hopefully) fresh, right in front of your eyes and under your nose. I'd much prefer ordering an entree. Most of these type places do not offer that option. And now, to be honest, I much prefer planning, preparing and cooking at home. I like my creations better than most restaurant meals I've ordered. Maybe I'm just not eating at the right restaurants. Or maybe I simply prefer the extra attention, care, certainty and accomplishment of a well prepared plate. Yeah, I think it's that.

 As Life Coach Gerri says, I live life on life's terms--and Sunday, we're having a family gathering at a buffet. I will be there and aware and connected with support just in case my confident approach runs into something of a mind melting nature.

This habit of late Friday night workouts is a thing with me every now and again. I enjoyed mine tonight. After yesterday's full body strength training, tonight was just cardio. It was familiar and just wonderful.

I'm looking forward to sleeping without an alarm clock. Headed there right now!

My Tweets Today:
































Thank you for reading and your continued support,
Strength,
Sean
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Thursday, December 3, 2015

December 3rd, 2015 Right In Front Of Me

December 3rd, 2015 Right In Front Of Me

I'm determined to get to bed even earlier than I did last night. It's taking some serious effort this evening. I'm a man on a mission. I left the studio, ran into the store for something I forgot yesterday, made it to the gym for a good workout, stopped at different store to grab something else I wanted (sugar free organic tomato basil sauce at Aldi!) and then home to prepare food.

I've combined my dinner with my #lastfoodofday, making dinner the last of my calorie budget. And as some good support friends like to say, "the kitchen is closed." 

Skipping the evening coffee is difficult. I almost ordered a cup at the store. Then I almost brewed some at home while preparing dinner. Almost, but I didn't. Because as much as I would like to say and think it doesn't affect my sleep....uhg....it does. Evening coffee (after 6pm) must be reserved for weekends only.

I've managed my day better. I cut some things short. I'm not declaring anything in regards to fixing my too little sleep issue--I'm simply saying, today--tonight...I'm doing well. And that's what is right in front of me. 

Friday and Saturday night, it's whatever works--I may drink coffee late and stay up to who knows when working on some things. After tonight, my next "better managed day/night" will be Sunday. And that starts on Saturday night. So really, Friday night is my night to howl. Okay...who am I foolin'? I'm not a howler, ever. Well, usually not...I mean, sometimes, maybe. Can we agree on "rarely?" We'll see.

My Tweets Today:




























Thank you for reading and your continued support,
Strength,
Sean
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Wednesday, December 2, 2015

December 2nd, 2015 Pushed Along By Determination

December 2nd, 2015 Pushed Along By Determination

Today suffered from yesterday's exhaustive schedule. I made today count in wonderful ways, but it was a struggle pushed along by determination to make it through and choose a better bedtime tonight. I accomplished enough throughout the course of the day to enable a much earlier bedtime.

When I'm tired, I must be extra aware of the choices I'm making and the support I'm seeking. I had very little time to be present on facebook today, instead--I contacted support friends directly and interacted via two different calls and a few text exchanges. I took extraordinary care in this way and it helped propel me to another solid day.

This morning's radio show was highlighted by a very special guest!
photo 0001234 a michaelmartinmurphy_zpsmnvausdt.jpg
Michael Martin Murphy joined News Director Beverly Bryant and me this morning in promotion of his big concert. I was handed a ticket to join in tonight and even agreed to go (It's really hard to say no when the artist is standing right in front of you). But then I realized, as much fun as it would have been to be a guest at his show tonight, it was simply more important for me to get in bed three hours earlier than last night. I called the venue and expressed my appreciation for the invite and to let them know I couldn't make it. It was the right thing to do. Had this been a weekend night, I would have gone! My 4:30am alarm comes quickly on weekday mornings. He was a great interview, by the way!

Another highlight today was finding Sunkist navel oranges for nineteen cents each! I love good food bargains!

My Tweets Today:




























Thank you for reading and your continued support,
Strength,
Sean
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Tuesday, December 1, 2015

December 1st, 2015 It Was Still Good

December 1st, 2015 It Was Still Good

Today went a little long all the way around. My radio show went long. My midday nap went a little long. My weight training session didn't go long, but I seemed to take too long getting home. I took the weight loss support group conference call too long and my late night production session was an hour longer than I expected. It's crazy late. Long day equals short night. And that's not good for me.

The weight training session was excellent for me. My goodness. What I love most is how I can do some (not all) of the different movements right here in my apartment. I'm learning some valuable things at the gym!

I did machine assisted pull-ups today. That was a first!

Enjoyed some great food, excellent support interactions and now I'm hitting the pillow with the confidence that comes with another really good day. Even if most everything went on a little too long. It was still good.

My Tweets Today:


































Thank you for reading and your continued support,
Strength,
Sean
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