Mark-1
Time to Laugh !!!
Laney Lou!
Laney Lou!
Monday, August 30, 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!
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!
Monday, August 23, 2010
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!
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!
Monday, August 16, 2010
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!
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!
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