Home Stretch

I hope everyone had a great Christmas! We had a great time with all of our kids, grandkids and Grandma Myrl too! It came and went way too fast. We need to keep that special feeling of giving and joy throughout the year.... hmmmm, I'll have to think of something!

Hey! We're on the homestretch for the 1/2M on January 22nd! Last Saturday was Christmas so we walked 8 miles on Friday (short week). This week we need to get back on track with 11 miles on Saturday (New Year's Day) and 12 miles on the 8th! Then we'll drop to 6 or 7 miles on the 15th getting rested for the 13.1 miles on the 22nd! I hope they can find a good new route since some of the trails were washed away down by the river! Washington County got hit hard by lots of rain and runoff into the Virgin River!

I think I gained a pound or two over this last weekend but it will be gone today and tomorrow. I start back into weight training with Nate today since I took last week off! I didn't eat real well this week but I hope to get back on track today! Maybe I shouldn't say I didn't eat well because I ate a lot! Way too much but I tried to lay off too many sweets and carbs. I was partially successful! Actually, compared to years past, I did great! Compared to my current nutrition plan, not so great! But, I managed to gain very minimal weight and will be back on track today!

Becky has been sick with something like bronchitis... lots of coughing and feeling like crap! I hope she gets feeling better. She's struggling with the walks because she doesn't feel well. Keep her in your prayers!

It should be a great weekend in St. George on the 22nd! Anyone is welcome to come down and either run/walk or just be a cheerleader! So, come and have some fun, you need a break anyway!

Four Weeks and Counting !!!

Falling in Love at a Coffee Shop

I think that possibly, maybe I'm falling for you
Yes theres a chance that I've fallen quite hard over you.
I've seen the paths that your eyes wander down
I want to come too

I think that possibly, maybe I'm falling for you

No one understands me quite like you do
Through all of the shadowy corners of me

I never knew just what it was about this old coffee shop
I love so much
All of the while I never knew
I never knew just what it was about this old coffee shop
I love so much
All of the while I never knew

I think that possibly, maybe I'm falling for you
Yes theres a chance that I've fallen quite hard over you.
I've seen the waters that make your eyes shine
Now I'm shining too

Because oh because
I've fallen quite hard over over you

If I didnt know you, I'd rather not know
If I couldnt have you, I'd rather be alone

I never knew just what it was about this old coffee shop
I love so much
All of the while I never knew
I never knew just what it was about this old coffee shop
I love so much
All of the while, I never knew

All of the while , all of the while

It was you...

by Landon Pigg

This is a good song and you really should listen to it. I think of Becky when I hear it. I'll add it to my "Favs" list.

Anyway, it's about 4 weeks to the 1/2M. Don't know if I'm ready but oh well! Actually, we walked 10 miles last Saturday and it felt good! Amid the Jr. Jazz photoshoot we walked around and around on the suspended 1/16 mile track mesmerized by the lack of scenery and the monotony of 160 laps of sameness! I'm wishing the weather would clear and the snow would melt!

I'm now listening to Louis Armstrong sing "A Kiss to Build a Dream on". It's also a good song. Oh, wait.... now Michael Buble' "You Don't Know Me" Hmmm. This is what I do when I walk... just listen to lot's of good music. Although, the last two Saturday's, we've had neighbors come walking with us so we also talk. I think they figure if I can do it, anyone can so they are joining us and considering coming to walk/run the 1/2M in January. Thom walked the whole 10 miles with us and he hasn't been walking hardly at all! It's taken me 4 months to work up to this distance! New song... Train singing "Drops of Jupiter". It's the music that saves me from the monotony!!

Okay, let's talk about my original goals and see how I'm doing... am I really getting younger??
This is a Younger Next Year journey. It's not quite next year but how am I doing?? Let's see.

Goals:

1. Get at least 6.5-7 hours of sleep each night.
I'm getting about 5-6 is all

2. Lose 50 pounds (as a start).
I'm down 25 from the original 261.8# or about 235#. Still way to heavy, but on track!

3. Eat healthier and less... and cut the crap!
I'm eating much healthier.. 6 meals a day with balanced carbs, protein, fiber and fats. I really feel a lot better! Cutting the crap has been pretty easy until now, the Holiday Season is really hard to not eat all of the goodies that our kind neighbors and friends bring to us!

4. Be able to run (or at least finish) a half marathon with my daughters sometime this year.
So far on track for Jan. 22nd!! At first, I just wanted to finish it, now I'm shooting for 3.5 hours to get an official time. After that, they all go home and you don't get a time!

5. Be able to ride in the Tour de Cure for diabetes (at least 40 miles of it).
Whoo Hooo! I've signed up anyway! I'm not sure I can make that many miles but I'll at least do something. BTW, I will be posting a web link so you can donate to the cause if you want to. I need to raise at least $150.

6. Write in this blog at least once a week to monitor my progress.
Okay, I haven't been as attentive to writing as I first promised! I'll try to do better!

7. Stay actively engaged with other people in my family, work, church and community service.
Wow! I'm very involved in all of these! I have a wonderful family, great job, great Church calling and I'm a member of the Salt Lakes Lions Club where we are currently trying to raise funds for an "All Abilities" playground! So I'm very involved, connected and engaged with other people and they all touch my life in some way, mostly for the good!

8. Love life, help people, be happy!!!
Yes, YES and YES!! I know, I know! I don't get a discount for agreeing with you! I just got a little carried away! It happens to you too??? Hmmmm :-)

Well, that's about it. I feel like I'm on track and I feel much healthier. I look a little thinner and my clothes don't fit me very well anymore. That's a good thing right? Anyway, if how you feel counts, I do feel younger than I did in August when I started this journey! But, it is just a start and I'm determined to keep going and going and going.... yes, just like the Energizer Bunny! This is a lifetime program not just one day, one week, one month or one year! It's one lifetime and it's mine so let's live it one day at a time with the goal in mind; to live life to the fullest and without regrets! As my trainer Nate has tattooed on his arms,, "Be Sorry for Nothing!"

Love to everyone and MERRY CHRISTMAS! Wishing you all of the joy and happiness that you deserve and that you can stand! Cherish your family and friends during this Holiday season and always remember the reason we celebrate!

Warm wishes,

Mark

Happy Holidays and a Merry Christmas to Everyone!!!

What a great time of year! I love the Holiday Season and yes, since it's my blog, I can say "Merry Christmas" too! I hope everyone is having a great Christmas season and that you are all finding joy in your lives!

As for me, I'm finding a lot of things to be thankful for and am finding joy in my family and friends. In the past few weeks all of my children had their birthdays and are all doing well with only a few bumps in the road.... but I won't get into them. Anyway, we're all doing well and excited for the holidays and for the arrival of our next (6th) grandchild in February. Kristen is expecting on the 11th and will name her "Laney". We can't wait! This is Kristen's first and she is ready to get it done and have Laney here!

Whoo Hoo! This morning was a 9-mile walk and I felt like I could have walked longer! We all did great but are still walking indoors. Becky, Jenny and our Neighbors Marilyn and Suzanne walked outside for 2 of the nine miles, I stayed indoors with my friend Thom. Thom hasn't been walking regularly and went 8 miles today! He did great but I think he's going to be sore! I walked the 9 miles in 2 hrs and 15 minutes... right at a 4 mph speed.. 15 minutes/mile pace. For me, that's good! My goal is to finish the 1/2 marathon in 3.5 hours or less to get a timed score. So far, I'm on track!

I mentioned last time that Becky is walking/running too and getting in shape for the January race. She is doing great and is looking great too! WOW!

I've now lost 25 lbs. and am actually starting to notice! I was so heavy that it takes a lot of weight to see much progress but I'm seeing it now and am feeling a lot better! I have much more endurance and strength than I did when I started this journey!

Hope everyone has a good week!

Over the River and Through the Woods.........

Okay, maybe not over the river but on the mini-track anyway. Back to walking and working out 6 days a week. Three days a week strength training with my Trainer Nate Peterson and three days walking. I haven't ever done much strength training with weights and I feel like a total beginner... which I am of course. Nate is great and is being very patient and is helping me a lot, mostly technique for now. I am feeling a bit stronger and my legs are handling the longer walks better than they use to. The cross training is great because it lets my muscles rest between walks and workouts.

Walking indoors is a killer! Not from the workout but from the boredom! The last two Saturdays I've walked 8 miles each day. That's 128 laps for 8 miles!! The track at Gene Fullmer is only 1/16th of a mile... Makes one dizzy! Thank goodness for the old iPod and earbuds! Becky has been walking/running with me and she is doing better than me. She runs and walks, I pretty much just walk. I'm really proud of her, she is doing great and is also doing Jazzersize every day too!

As far as the weight is concerned, I have lost 22 lbs. since August and have had to go back to some of my older suits since my newest one is literally falling off of me. I'm trying to eat 6 times a day and keep to a pretty strict diet.. Staying away from too many bad carbs like sugar, white breads, white rice, potatoes, etc. Sticking to more protein and good carbs, fruits and vegetables. So far, it's working pretty well. Becky and I are working on this together and we're both learning to eat better. After years of bad habits, its a slow road but we're getting there. When your favorite foods are bread, cheese, pasta, pizza, etc., its a hard habit to break! I know there are a lot of good food programs out there like Nutri Systems, etc. but I'm determined to learn how to do this on my own and not become dependent on their food. If this doesn't work, then we'll see. So far, I'm doing pretty good.

I'll post some more pics after I lose a few more pounds! I at least made it through Thanksgiving without too much damage! I gained a pound or two but I immediately dropped it back off when I got back on the eating program.

In December, we'll work up to 10 miles. January 22nd (1/2 Marathon date) is coming quick. Everyone is invited to come to St. George to participate or to watch! It should be a fun weekend!

Hope everyone had a great Thanksgiving and may you all find Joy in the Christmas season!

Merry Christmas Everyone!

One Step Forward.......

Okay, I'm still on track but wasn't able to walk much this past week due to.... you guessed it, another pulled muscle in the same left calf. This time I was playing racquetball with my friend Sid. I think I'm going to hold off on that until I lose another 20 lbs. or after the run in January! After walking the 10K+, Becky and I walked 4 miles last Monday (week ago) on the indoor track at Gene Fullmer fitness center in West Jordan. That's 64 laps on their small track, made me dizzy! Then it was weight training on Tuesday and racquetball on Wed. where I pulled a muscle, weights on Thursday, Nothing Friday and Saturday. I didn't eat too healthy this week.. again... but I did eat well! I think I ate Pizza twice at work and took Jon and Katie to dinner for his birthday Wednesday night and had pizza again! It was great but not what I should be eating.

I'm starting some weight training to build strength (3 days per week) and aerobics the other 3 days. Feeling much better and stronger and have lost about 17 lbs. so far. Still going slow on the weight loss but still making progress.

I love the fall and the leaves and the colors. I mowed my lawn for the last time this year and put the old lawn mower away. I pulled all of the flowers out and cleaned out the garden. It was a little sad as it always is this time of year to see all of the color go but winter has its beauty too and I'm looking forward to the holiday season. I even put my snow plow on my ATV and its ready to go! Becky and I bought some warmer clothes to walk/run in and will still do our longer walks outside. Getting colder so we need to bundle up!

Have you ever felt that you get too involved in too many good things? It's hard to keep up with it sometimes but as Chris and Harry say (remember the book?) connections and relationships are vital and extremely important so I don't feel too bad that I'm involved in so many good things. I've just got to be careful not to do too much and not have time for the most important things. Between work, Lions Club, church callings (3), family, U of U Engineering Alumni Board, YSA activities, etc. I'm feeling a little tired. Maybe that's why I haven't written here like I should!

A few setbacks, but all in all, I'm still on track.

Whooo Hoooo! 10K+ Today!

Becky and I walked/ran twice around Daybreak Lake... 6.69 miles, average pace 4.1 mph or 14:44 minutes/mile! Average heart rate was 137 bpm, maximum 160. It was awesome although now I'm a little tired and sore! But, it was at least a 1/4 Marathon! Whooo Hoooo!

Back in the Saddle Again.....

Okay, I did it. I joined the Salt Lake County Northwest Recreation facility and upgraded to a Gold membership which gives me access to all 16 County facilities in the SL valley. I have been going almost every day since I joined and have been doing both aerobic training and strength training...spinning, eliptical, treadmill, track and even swimming. Tomorrow, we're doing a double lap around the Daybreak lake... about 6.5 miles. I hope I can make it!

I found out that I'm a horrible swimmer and need some lessons. I don't know how to breathe and swim at the same time! It's sort of like chewing bubblegum and walking! I can't do that very well either! Anyway, I need swim lessons! I was doing everything wrong. I couldn't kick right, breath right, stroke right, or anything else right! I really looked stupid in the pool and I'm sure the lifeguards and the other swimmers were having a great laugh! One guy, suppressing his snickers, said he had an extra pair of goggles that I could have (he was taking pity on me) and that he would go and get them for me. The life guard took it upon himself to give me a few pointers and to let me know that I was doing everything wrong! After eating a little humble pie, I asked him several questions which he very politely and patiently answered. Then the guy with the goggles came back and handed me a bright pink pair of goggles! I sheepishly put them on and went about my business practicing my kicking using a kick board, swim fins and bright pink goggles! I finally said "oh, look at the time!" and rolled out of the pool and waddled into the showers hoping never to emerge again! On the bright side, I did get a pretty good workout and I didn't drown so maybe I'll try again sometime after I buy me some manly goggles!

When I wasn't doing aerobics, I lifted weights; one day for upper body and one for my lower body. It feels pretty good but again, I could use some coaching. I also played racquetball yesterday which is a great workout! I played with my buddy Sid from work. He usually wins but It's still gets my heart rate up for about an hour.

So, as Gene Autry would say:

I'm back in the saddle again
Out where a friend is a friend
Where the longhorn cattle feed
On the lowly gypsum weed
Back in the saddle again!

Ridin' the range once more
Totin' my old .44
Where you sleep out every night
And the only law is right
Back in the saddle again!

Whoopi-ty-aye-oh
Rockin' to and fro
Back in the saddle again
Whoopi-ty-aye-yay
I go my way
Back in the saddle again!

Until next time!

Okay, Enough Time Off....

Whine, whine, whine!!! I feel like the last 3 weeks I have been on a death spiral. I pulled or tore my left calf muscle so I stopped walking. That somewhat depressed me so I started eating crap to make me feel better; you know, comfort foods. That made me feel better for about 30 minutes, then I would weigh myself the next morning and... well, you know, no weight loss and even some gain! That made me depressed again so, you guessed it, I ate more comfort food to make me feel better! Then it would start all over again! I'm getting dizzy going around in this circle... I'm tired of whining about my aches and pains and I just need to get back on track! So, the bad news is... I haven't lost any weight for 3 weeks! The good news is, I only gained about a pound during that time, so I'm still down about 14 pounds from August 2nd when I started this journey! So, time to lighten up and get moving again!

Some great news came from my cardiologist Dr. Miller. I went in to follow up on my Stress-Cardiolyte test (heart), my Carotid ultrasound (carotid arteries) and my ABI (leg circulation). He said my heart looked great! I had stents put in 5 yrs 7 months ago and I thought I would be starting with more problems. He said he could see no evidence of additional buildup or problems!! (shout for joy!!!) My carotid arteries looked good and my blood circulation in my legs was also good! No restrictions from Dr. Miller!! Whoo Hoo!! That means, if I can get my other muscles in shape, I can still walk in the St. George 1/2 marathon! That also means, I still have a lot of work to do to get ready and my leg is still not up to 100%. (more whining!)
I decided that I can't continue to use that as an excuse! I can swim, bike, spin, use the elliptical, etc. and that is exactly what I am going to do.

There is a new SL County recreational facility that opened up near my work. I went to see it on Thursday and got excited about it. A great lap pool, indoor track (small), aerobic workout equipment, free weights and other equipment for strength training, basketball, etc. I was excited! I decided to purchase a gold corporate membership which gives me access to all SL County recreational facilities (16 in all). I would use at least 3 of them each week for different things.

So, starting Monday, it's back on track for me! If my calf muscle still hurts, I'll do other things but I can't continue to not work out and to continue to eat crap! Monday, it's off to the races again, exercise every day, eat right, eat less and get ready for St. George!
Another "by the way", anyone who wants is welcome to come to St. George and walk with us! Some family members have already committed to come also, some are thinking about it. Please come and have fun even if you are just a spectator! We need all of the encouragement we can get! Especially me. I will be walking all of the way and hope I can make it in 3.5 hours but we'll see. As I mentioned before, I'm not in this to make any particular time, just finish!

I'll try to do better at keeping you posted on my progress. Another good note, it was great to see all of my siblings and spouses at Uncle Andrew's funeral, I'll post a picture of us taken that day. It was really nice.

Confessions........

Okay, I think I broke most of Harry's Rules this past week. It wasn't intentional....well not completely but either way, I'm paying the price. If you don't know what Harry's Rules are, you should read the book "Younger Next Year". A link is on the sidebar. Anyway, here are his rules and my lack of progress this week as well as my excuses... which are really in-excusable!!

Harry's Rules:

1. Exercise six days a week for the rest of your life!

Note: I pulled a muscle in my left calf again and it's still killing me. I know, I know! I should swim, bike, spin, etc... some of the healing sports.. but I didn't and it's been several days since I did an aerobic walk... Yes, I'm ashamed of myself and that's why I'm confessing!

2. Do serious aerobic exercise four days a week for the rest of your life!

Note: See note above.. no need to make up another lame excuse!

3. Do serious strength training, with weights, 2 days a week for the rest of your life.

Note: I'm looking for a trainer!

4. Spend less than you make!

Note: Believe me, if you don't do this one, it can really effect your health!

5. Quit eating crap!!!!

Note: Okay, I've really blown this rule this week. I've eaten a lot of pasta, mexican food, pizza, brownies, etc. I'm a stress eater and I eat comfort food when I need consoling. The pulled muscle made me very discouraged because I still desparately want to walk in the St. George 1/2 marathon in January. I'm in jeopardy of not being able to do it if I don't start walking again! So, instead of doing something else, I turned to comfort food and I've gained a couple of pounds back! I should go on the "Biggest Loser" show!

6. Care

Note: I think I've done pretty well here.. I really do care about my family, friends and everyone else..

7. Connect and commit.

Note: I try to do this daily with my family, my church, my work and my service club (Lions). My problem is that I connect and over-commit and then kill myself trying to do it all! I need to learn the "Good, Better, Best" lesson and stop filling my life with so many good things that I don't have time for the better and best things!

Okay, that is all of Harry's rules and yes, I broke most of them this week! I need to keep reminding myself that this is a lifetime program and not a sprint. I need to stop kicking myself for not walking and eating too much this week. I just need to start again and chock it up to a weeks vacation and go back to work!

On a lighter note, Becky and I had a great time tonight going with all of our kids and grandkids to pick pumpkins for Halloween! It was a lot of fun and it made me happy!

Until next time!

Caio!

P.S. "Note:" is really sometimes just a note, sometimes its an excuse!

Lizzie, aka Queen Elizabeth

If Drew Carey can do it...

I was somewhat blown away when I saw the photo of Drew Carey on the cover of Parade magazine on September 26th and read the article. I felt like it was talking about me... same age, exact same weight (at the start), heart stents, diabetes, out-of-control eating, etc. And he lost 77 lbs. and is still going strong! I hope I can stay on track and do as good..

So far? I've lost 15 lbs. and the last 3 Saturdays I've walked about 5 miles each and about a 4 mph pace. Becky and I have committed to walk/run in the St. George half marathon in January! Whoo hoo! That is a goal to shoot for and a good reason to keep up the walking and exercise and the weight loss. I have a long way to go to get in shape but I'm slowly making progress.

This past week has been a bit challenging. On Monday, I pulled a calf muscle in my right leg so I took off a day of walking to recover. I did a short walk on Wednesday (2.5 miles) and felt pretty good so I walked again Thursday and pulled a muscle in my left calf!! So I took Friday off so I could get ready for Saturday! I think I need to do more stretching and warm up! Also, I need to do some cross training and work on strength training. Biking would also be good but I need to get a bike. I think I'll go shopping this week and see what I can find. Or, I could just ride my unicycle! I wonder if they would let me ride that in the half marathon! Only it's much harder than walking until you get better at it than I am now! I'll post a video when I get a little better so you all can laugh at seeing an old balding fat-man riding a unicycle!

I did go in and have a stress test and had a bunch of pictures taken of my heart. They inject you with a dye or something, take some pics at rest, then put you on a treadmill and inject you again when your heart is pumping at 85% of maximum. Then they take pics again to see if your heart is getting the blood it needs to function properly. I also went in and had my carotid arteries checked (ultrasound) and my legs checked out. I want to make sure I'm okay to continue working out and preparing for St. George. I go see the doc again in a couple of weeks to get the news about all of the tests. One good thing is that after the tests, they let me go home! If there was something terribly wrong, they would have kept me there or sent me straight to the hospital. That's what they did 5 1/2 years ago when I had a stress test and found my heart problems. They didn't let me go home and after an extremely painful shot in the stomach, the doc sent me straight to the hospital where the next morning I had two stents put in the artery feeding the lower half of my heart. The surgeon said I was extremely lucky as it was 98% blocked and that I could have had a massive (and probably fatal) heart attack any day. I don't think it was luck, I think someone was watching over me.

Eating is still the hardest challenge for me! Or should I say controlling my eating is the hardest thing! I don't seem to have any trouble eating whatsoever! I do pretty well if I pack a lunch to take to work. If I don't, I go out for lunch and always seem to eat like its my last supper! I've got to stop that if I'm going to continue to lose weight. Exercise alone isn't cutting it, I've got to stop eating!

Looking at the positive, I'm still walking, I've lost 15 lbs. so far, I'm off my beta-blockers! I've dropped 2" off of my waistline and I'm feeling a lot better! So now, I just need to keep going!

Puerto Vallarta 2010 - Fun!

Back on Track

I love September!  Temperatures start to drop to bearable levels, flowers are still out in full bloom and I don't have to mow the lawn as often!  Actually, its the month I got married (had a great anniversary with Becky) and it's perfect weather to get outside and do things without getting too hot!  It's the time of year that gardens are producing and we can eat vine-ripened tomatoes, fresh herbs and salsa fresca... mmmm.  But, I need to cut out the corn chips and remember, "younger next year!"  Cut out the crap!

This has been a great month even though I haven't met all of my goals, I have managed to stay the course to some extent.  My goal during our trip to Puerto Vallarta was to not gain any weight!  I failed miserably at that due to my legendary lack of willpower whenever mass quantities of free food is around.  Going to an all-inclusive resort with 24 hour buffets and ice cream and anything else you can imagine is really not good for someone trying to be careful in what they eat.  Okay, confession time, I gained 5 lbs. back of the 10 lbs. I lost.  So, I didn't stick with my goal of not gaining weight but on a positive note, I did workout every day and kept up the walking.  That was a big help.

Good news is that over this past week, I have managed to lose the 5 lbs. back again and have walked (with vigor) every day this week and am feeling good!  Back on track and back to 10 lbs. down from my starting point!  Whoo Hooo!  I walked 4.88 miles Yesterday with my daughter Jenny and her hubby Asiel in roughly 1 hr. 15 minutes.  Jenny is trying to get me to commit to walking/running a half-marathon in January in St. George.  I think I'm going to go for it as that is also one of my goals for the year.  I don't know if I will be able to run much but I think I am going to do it anyway.  Jenny is an inspiration to me since she has really gotten back into shape since she had little Ky Ky.  Any other encouragement would be welcome!

Even though our vacation proved to be a little set-back on my weight loss goal, we had a great time!  I'll throw in a few pics.  One night we sat in an outdoor dining area (covered) and watched the most fantastic thunder storm I think I've ever seen!  Lightning hitting the water about a half mile or so off the beach and then producing an immediate CRACK and BOOM!  It was awesome to watch lighting hit the water although maybe dumb to sit there while it was so close!  I couldn't help myself since it was great company, great food and great entertainment!  I think even the Mariachi band was there that night serenading us with that wonderful music.   Anyway, we had a great time and we even did a zip-line canopy tour!  Of course I had to have the harness made for the el Grande Hombres!  Or in my case, I would say the el Gordo Hombre!!  But not next year!!!!

On another note, I went to see my cardiologist and he is taking me off of the beta-blocker meds!  Whoopee! That was one of my other goals is to get off of some of my meds!  He says that I can walk or run in the St. George half marathon!!  I told him that I would probably just walk and his first question was "why?"  I told him because I wasn't in shape and would probably just walk it.  He said that having stents in my heart shouldn't preclude me from participating.  So, basically, I can do what I want and what I feel comfortable with!  That's good news to me and its "off to the races" and lots of preparation!

Anyway, its been a great few weeks and we even got a new puppy in our house.  Her name is Queeen Elizabeth (Lizzie) and yes, she has taken over our lives and is the queen of the house!  I'll post a few pics for you!

So, back on track and no limits from the doctor!!! Atsee Ideee!

Whooo Hoooo - 5K Every Day!

    This week has gone much better on the exercise front... well, at least the walking front.  I've walked 3+ miles every day and it felt great!  Today I walked 4.4 miles at a 3.9 mph average.  I actually ran a little ways which is good for a fat man!!  Tomorrow morning might be a little tricky since we have to leave for the airport at 7:30am and I'm still packing at 11:20pm tonight!
    We're leaving for Puerto Vallarta for 7 days..  I can't wait to get there and kick back.  The only problem will be curbing my eating since we will be at an all-inclusive resort with all of the food you can eat 24/7.  I love it but I'm a little nervous about what it will do to my weight.    Ok, my goal is to NOT gain any weight!  This morning I weighed 250.8 lbs.!!!   That's 11 lbs lost since August 2nd!  For me, that's awesome!  I'm already feeling much better and healthier...more energy, but I still have a long way to go!  As they say, every journey starts with a single step and since I have a month behind me, I feel like I've taken a giant leap!  During the month of August, I still only missed one day of aerobic exercise!
     Getting down to 250 is a milestone for me!  Last time I went to see the doctor, I vowed that when I got on the scales, they wouldn't have to push the lower weight past the 250# mark!  Well, I'm going back in a few weeks and I need to lose a few more pounds to compensate for the weight of my clothes!  Or, I could just strip down!  That would scare them to death!  I do have an appointment with my cardiologist on the 17th!  I hope he can reduce some of my meds and will clear me to work out harder.  
    Wish me luck since this will be a week of temptations!  It will be fun though and I fully plan to exercise every day for at least 45 minutes or more!
     Have a good week and VIVA La Mexico!!!    

Panguitch Lake - August 2010

A "Break Even" Week!!!

    I found out this week that travelling and eating out aren't friends with exercise and dieting.  I call it a "break-even" week because it was my goal to not lose or gain any weight and to exercise every day even if it was just a meager workout.  Well, that's exactly what I did and it's exactly what happened.  I was in California on Tuesday and Phoenix on Wednesday.  I walked both days but I was with others and didn't get the workout I usually get.  On Friday and Saturday, I was at Panguitch Lake (about 8400 ft. elevation) and I walked both days there too.  The first day was 3 miles, but Saturday, I only walked 1 mile.  Pretty sad workout and then, to top it off, I ate too much crap the whole week!  My major weakness is food and this week took its toll.  I did try to watch my portions but still ate too much and ate the wrong kinds of food.  I think being at 8400 ft. elevation made my heart work a little harder and helped me maintain and not gain weight.  Also, we spent many hours on our ATVs which I'm sure burned a few calories fighting the rocks, roots and ruts!  I was surprised when I got on the scales this morning and I weighed exactly the same as last week (to the 10th of a pound)!  I was elated that I didn't gain anything after eating so much crap and not exercising as much as I would like.
   We had a great weekend with great friends (the Ridings).  It was a blast staying in their cabin and then using the ATVs to go on some incredible trails.  Casto Canyon is one that shouldn't be missed.  Its between Panguitch and Bryce Canyon and is absolutely stunning!  I'll throw in a few pics for you!
   This week I have a goal to lose a couple of pounds and walk every day!  This morning we woke up to thunder, lightning and nickle-sized hail!  I didn't really want to walk in that so Becky and I walked a 5K tonight after a barbeque dinner at Jenny's.  We walked around the lake in DayBreak and it was fabulous!  We walked at a pretty good pace and kept it the whole way (about 4 mph).  For me, that's a pretty fast pace without running.
    Next week will be another test as we are going to Puerto Vallarta to an all-inclusive resort which means, all of the food you can eat!  I may kill myself but once again, my goal is to not gain any weight and exercise every day!  No stopping now just because I'm going to be on vacation!
   Have a great week everyone!

Another Week and a Little Progress!

   Although getting up at 5:00 or 5:30 am is really hard sometimes, I think my biggest problem is controlling my eating.  I'm still eating way too much crap and portions that could easily feed two people.  If I can get that under control and gain some willpower, I'll do much better.  Becky's been helping out by fixing much more healthy dinners which is great because I will eat just about anything she puts in front of me!  What really worries me is that we are going away for the weekend with some friends to ride ATVs and relax and yes, eat, eat, eat.  That seems to be the social thing to do and it is our entertainment.  It's just got to stop somewhere!     
    We're going to Mexico (Puerto Vallarta) in a couple of weeks to an all-inclusive resort with endless food and ice cream just sitting around waiting to be eaten!   I call this "free food" and around it, I have no will power!!!  My goal is to not gain any weight over the next few weeks but I'm not sure if I can lose any.  Wish me luck and say a prayer that I won't get mistakenly harpooned on the beach while we're gone!!
    Becky and I are starting to split orders at restaurants and I think that helps as well as I'm starting to take my lunch to work with me which gives me more control over what I eat.  That helps alot.   
    I'm enjoying the exercise once I get myself out of bed.  Since August 2nd, I've only missed one day and that was Becky's birthday!!  YAY!  I feel good about the walking and although I'm starting slow, I will continue to do it!  I'm on a business trip right now and for the next two mornings, I will be in hotels and will have to get up early to walk.  Should be fun!   The walking is making me feel so much better and although I don't go too far (2.5 - 3.5 miles), just getting up and doing it makes all the difference!  Maybe Becky and I can soon get some bikes and diversify our workouts!!
   Okay, lets talk about progress.... I weighed in this morning at 255 lbs even.  That's 6+ lbs since I started!  Woopeeee!   Actually I feel great about that since I want to go slow and ease into this lifetime routine.  So far, so good!  I've noticed a couple of things already that are showing a little progress... one, my clothes are not quite as snug and two, I can actually bend over and pick things up off the floor!  I know that sounds dumb but it has been a little difficult to do that in the shape I've been in.  This week I walked almost 18 miles, averaged about 3.9 miles/hour, had an average heart rate of about 125 or so and feel pretty good about that!   
    My blood sugar has been much better since exercising with my A1C down to 5.3 or something.  That's great since last winter, it was over 7 officially making me diabetic!  Now, the doc is talking about reducing my meds which is also great!  Speaking of meds, I would like to get off all of them or at least reduce them significantly.  Between prescription drugs and vitamins/supplements, I take about 20 pills a day and use inhalers (Advair) to boot!  Yuck!  I feel like I'm having to fill myself will medication to stay alive!  If I don't die from heart failure, I'll probably die from choking on one of those pills!
   Sleep!  I'm still not getting enough of it.  I stay up too late and get up too early!  I need at least 7 hours and I'm only getting about 5.5 or 6.  That's not healthy and by the end of the day, I'm draggin'! 
    Motivation to continue to do this is coming from friends and family.  Thanks for all of the encouragement and kind words, it keeps me going.  One of the things that also helps me is remembering my Grandpa Johnny.  For some reason when I'm walking and struggling to stay motivated, I hear his voice saying "Atsee-Idee!" 
   Grampa Johnny lived next door to me and was one of my best friends growing up.  He taught me many wise lessons in my youth. He died just after Becky and I were married.  I remember the phone call from my Dad and I remember the tears and sorrow I felt and still do after 30+ years.
   The lessons however live on and on.  He and my father taught me how to work and how to finish what I started.  After completing a job, Grampa would always step back, look and appreciate the finished product no matter what it was.  Painting a barn, digging a ditch, picking corn, snipping beans; it didn’t matter, he would always take a minute or two to stop and survey his work.  When I would complete a job or he caught me working and being the least bit productive, he would always say “atsee-idee”.  For years I didn’t know what that meant but I always knew it was a term of endearment and praise for the work I was doing or at least an acknowledgment that I was doing it right.  I can’t remember how old I was when someone finally told me that “atsee-idee” was his way of saying “That’s the idea”, meaning you’re doing okay, you’re doing it right, keep up the good work!
   So here I am now, 30+ years later and I can still hear him saying, "atsee-idee" and I get out of bed and I keep walking!  And, it makes me happy and makes me feel better.
    See ya next week! 

Well, here we go!  I'm embarking on a year long adventure into the unknown... at least for me.  I'm 2 weeks into the "Younger Next Year" program and I'm just starting to actually feel a little better.  After years of abusing my body with excessive food or "crap" as Chris calls it, and very little exercise, I've decided enough is enough!  If I don't change something, I'm going to die!  It's as simple as that!  I'm 52 years old, I have heart disease and 2 stents, I have asthma, sleep apnea and diabetes!  I'm 5'8" tall and shrinking fast from all of the compression!  I weighed 261.8 lbs. when I started.  I wear 2XL shirts and have a 42" waist if I suck it in!  I have to tie my shoes on the inside of my feet because I can't reach down to tie them on the top!  I love my wife Becky and all of my kids and grandkids and I want to be around to see them all grow up and give me great-grandchildren!  I still work 40+ hours a week and am very involved in my church (LDS) and in the Salt Lake Lions Club.  I love life and I want to be here a little longer.  When I told my youngest daughter Kristen that I was thinking about doing this, she said "you better do it Dad, I want you to be around so my kids can know you and you can see them grow up!"  Well, that's what I want too!  So, let's get going!

I'm starting slow as Chris and Henry suggest.  (By the way, see the link to buy the book or access the program.  I can't quite recommend it yet, let's see how I do first.)  Anyway, I'm starting slow and walking 2.5 - 3 miles each morning (6 days a week).  A fairly brisk pace for me is about 4 miles per hour but I'm averaging about 3.7 or 3.8 with a heart rate of about 120-125.  Because of my heart problems, I'm taking some beta blockers which keep my heart rate down.  For now, I'm not pushing it until I go see my cardiologist.  Slow and easy with a little sweating!!!  Becky loves that!

I already had a Garmin Forerunner 305 GPS heart rate monitor to log my workouts or walks.  My wife gave that to me a year ago last Christmas.  She loves me and was trying to tell me something I think!  It's great to have a supportive spouse to help you through this.  Anyway, I log my heart rate, speed, distance, elevation, etc. so I can see if I'm making any progress.  So far, just a little but I am feeling better!

One thing I absolutely have to do is to get more sleep.  It's a killer going to bed at midnight and trying to get up at 5:30 to go walking!  So, here are my goals for this year:

1.  Get at least 6.5-7 hours of sleep each night.
2.  Lose 50 pounds (as a start).
3.  Eat healthier and less... and cut the crap!
4.  Be able to run (or at least finish) a half marathon with my daughters sometime this year.
5.  Be able to ride in the Tour de Cure for diabetes (at least 40 miles of it).
6.  Write in this blog at least once a week to monitor my progress.
7.  Stay actively engaged with other people in my family, work, church and community service.
8.  Love life, help people, be happy!!!

Of course, #4 and #5 will depend on my doctor's okie dokie.  I'm scheduling an appointment soon!  

I'm going to try this for one year and see how I do.  It may just kill me but then again, it's more likely that it will save my life!

Bon Voyage!