Not Quite As Planned

I went to the gym last night after work. I tried using the recumbent stepper but couldn't get my heart rate up without putting in so much effort that it was hurting my knees. I opted, instead, for the treadmill so I could track it with my Nike+ (it doesn't work on the ellipticals). That was probably a mistake since I figured out their treadmills don't appear to have any shock absorption like the one at home does. The knees and back were not exactly pleased by that.

I started to follow the workout. I got through the first three machines and started wearing thin because I hadn't eaten anything substantial since lunch. I pressed on and made it through a couple more. I was determined that I was going to complete the whole workout. Until I noticed it was already 7:30pm.

Since my back was protesting from the treadmill I hit the back extension machine and called it a night. I think if I want to finish in a reasonable time, at least at this stage, I will need to cut down to one set per machine if I go after work. Either that or I do the sets as two circuits. That way, I get all the machines in and round two is gravy if I have time for it.

Still, I went home sweaty, tired and a little sore.

This Might Just Work

I joined a health club about three weeks ago. So far, the experience has been decidedly different. Normally, the exchange goes: "Here's my money." "The equipment is over there." The attendants are so beefy that chubby little ol' me is too intimidated to ask, "how do you work this damn thing?"

Total Health is run by the local hospital. It started as Total Rehab, a physical therapy/rehab center. They moved into a larger facility, added aerobic and weight machines, changed the name and allowed the public to join.

After getting a release from my doctor because of certain conditions, they conducted a health assessment. They check your height and weight, do a simple treadmill test, hook you up to some sort of body composition analyzer and ask you questions about your reasons for joining, your health goals and problem areas (i.e. mine were my right shoulder, lower back and knees). Then, they do something I have never had any exercise facility do for me as part of the membership at no extra charge. They developed an exercise program for me.

At the end of the health assessment I set up an appointment about 2 weeks out. In that time, the... oh, let's call him a health consultant... prepares an exercise routine designed to strengthen my problem areas and move me toward my fitness goals. I met with him last night and it turned a usually random and futile experience into something meaningful.

We first went over my goals again and discussed how to get the best benefit out of it. I had to reaffirm my commitment to 3 days a week and was told the sessions had to be at least an hour. Then he took me around to each of the machines he thought would be most helpful at this stage. He demonstrated each machine, told me what muscles it would work and how it would address my problem areas, and had me do a set. He told me that the last few of each set should require some effort and after each machine he would ask if I felt the weight level was correct. All of this he noted on an exercise sheet that is available for me each time I come in.

Finally, he showed me some stretches that will also help my problem areas and loosen up key areas, like my hamstrings. All through the process he made sure I understood that they were available at any time for questions about how the machines work, spotting a set to make sure my form is right, and advice about changes to my routine. He even told me to be sure to let him know in a couple of weeks how my shoulder is progressing to see if we need to make adjustments to strengthen it better or not injure it further. Honestly, part of my shoulder feels better already.

I feel like this is a partnership rather than a business relationship. Because they are associated with the hospital and are still a therapy/rehab center they are genuinely concerned with my progress and whether problem areas are improving. I feel like I have a trainer - or at least someone who will help me determine where my focus needs to be, encourage me and help me find an exercise regimen that works for me. As long as I'm willing to keep up my end of the bargain.

Here Wii Come Again

I dragged the Wii out again this morning. I was thinking I would just do a body test and move on. Then it gave me the informational screen about increasing ab strength to improve digestion. I was there, it was on, might as well.

After warming up with a tree pose (I did it 3 times before I finally figured out how to stand and get the most stability), I ended up doing some jacknifes, then a couple of yoga poses. I did the bridge and the leg twist to complete the exercise set. I still don't see how that cartoon dude on the TV gets his leg all the way over and able to get both his foot and his knee to touch the floor. I think that only works in cartoonland.

I decided to finally try the shoulder stand. Oof. That's a toughie. Your fat's not supposed to fall up. But I made ti through it. I finished up with my 2 favorites: Ski slalom and ski jump. I set a new record on the slalom. Somewhere around 48 seconds! And I came 1 yard short of my best total on the jump. I was happy.

By the way, Mr. Balance Board says I'm 235. I guess that's not too bad.

Make A Note

The Dr. told my wife to keep a food journal for the next couple of weeks so, Monday, I decided I would to. It's not like the Weight Watcher's journals I used to keep. I'm just writing down what I eat and not necessarily tracking portions.

At least for now it's making me think twice before I grab something to nibble on. I mean, I can't sneak it if I have to write it down. It will be there in black-and-white. Today, for instance, I did not partake of the office chocolate bowl.

Confessions

I am sitting here sipping a cup of Celestial Seasonings Sleepytime tea in hopes that it will settle my stomach. I have been doing that a lot lately. My gut is messed up, presumably from years of abuse (that's my guess, anyway).

Tonight I know what set it off. After having something adequate for dinner, I kept eating. It's basically and old-fashioned tummy ache with a serious attitude.

I don't know why I keep doing this to myself. So many times in my life I have made promises and commitments to eat better and take care of myself. I have had some success but it always goes back. I can't seem to make the changes permanent. I have deluded myself that it is not my fault that there is something biological but I have forgotten that the choice to overcome it is in my hands.

I started this blog several years ago in hopes that writing down my commitment and tracking it would make it stick but even that fell by the wayside. I've let it languish long enough that I'm sure nobody is reading anymore. So why am I writing this? I don't really know. Am I trying to make some sort of announcement? Not that I know of. Am I promising to turn back toward the healthy? Maybe but even if I am I don't know what that really means. All I know is that I write this for myself as, perhaps, a way to express my self-talk so that I can make my confessions and, by showing them the light of day, face them.

I don't know if or when I will make another post here. I don't know which path my journey will take from here.

Going Down (Already)

I just got back from my annual physical. According to the scale at the office, I'm down 3 pounds. Not bad for a week with the Wii Fit.

Just so you know, I am making changes in other ways, too. I have cut WAY back on my soda intake, I eat a much healthier breakfast and, most importantly, I try to be cognizant of when I'm full and need to stop eating.

Wii - Day 3

Yeah, it's me. I haven't been around in almost two years. Why? Because I stalled. there wan't much to write about. Now, since it is highly probable that no one is reading this anymore, it will simply be a personal journal and if someone stumbles upon it, so be it.

My 42nd birthday was yesterday. As one of my gifts, my mother in law bought me a Nintendo Wii and a Wii Fit/Balance Board package. She gave it to me when I saw her on Saturday so it's been hooked up since Sunday morning.

Normally, when I get up for work, I will go into my home office, check my email and generally fiddle around for about 30 minutes. I decided that since I already have this time built into my routine and I now have a job where I can actually check my personal email, I would re-purpose the time slot. Day one was Sunday. I basically set it up and tried it out. Monday and today I actually did some purposeful exercising.

Right now I'm around 250 lbs and my Wii says I'm obese (I'm not arguing). I'll keep you informed.

Stress + Effort = Weight Loss

Hey, welcome back. I haven't written anything here lately because, frankly, there wasn't anything to report. I'd hit a plateau and had stayed there... but that's changed in the last 4 weeks.

On March 16, 2007 my wife accepted a new job 1,400 miles away. Out of necessity, she gave them a start date that gave us two weeks to pack. We were short on time and had a weight limit we were trying to stay under. As such, we only managed to pack up and send about half of our stuff.

As we packed, meals were at irregular times and were often smaller portions than we would normally eat. Meals were a means to provide energy to continue packing.

Once we arrived at our destination, I, being the one who did not yet have a job, was in charge of unpacking. Again, meals were somewhat irregular and of smaller portions. This time, however, it was because we hadn't packed our pantry and didn't have much money for groceries. A simple turkey and cheese on white, maybe a few tortilla chips, and a can of Coke was usually enough.

Two weeks of living in the new place and it was time for me to head back to the homestead and finish packing. It's been a nightmare. I hadn't realized just how much we had left and didn't realize what a disheveled mess the house was in.

Again, meals have been light, consisting of Hamburger Helper microwave singles that we left behind and occasional cans of soup. Fluids have consisted mainly of water.

In the past week, I've noticed that my 42" jeans have gotten baggier and even the 40" jeans have been loose. A couple of weeks ago, I started noticing that part way through the day I would adjust my belt to the last notch to keep from constantly pulling my pants up. Now, I'm buckling it there to start with and even that is beginning to feel loose.

I know bathroom scales are notoriously inaccurate but during my plateau, the scale we left behind was reading right around 250 (246-252). Out of curiosity, I stepped on that scale a couple of days ago and it read 238. That means I've lost 12-18 pounds since this whole thing started. I can only hope that by breaking the plateau - and readjusting some of the bad habits that were starting to redevelop - I can continue to lose weight and start moving toward my goal again.

I Like To Move It Move It

I started last week with every intention of getting on the treadmill after work.  My habit when we originally purchased it was Monday, Wednesday and Friday evenings.  I kept it up for a long time but fell out of habit.

Monday evening rolled around... I skipped it.  Tuesday evening came and went with no action.  Wednesday night I thought long and hard about it... but skipped it then, too.

I woke up a little early Thursday morning. After letting the dogs out and taking care of morning necessities, I decided I had enough time to give the treadmill 30 minutes.  I thought about it logically - I had the time, I was planning on taking a shower anyway, and I was already in a pair of jogging shorts.  T-shirt, walking shoes and my MP3 player and I was ready to go.

In the end, I only spent 20 minutes on the treadmill Thursday morning because I had to get everything set back up and that took me a good 10-15 minutes but I did it.  And I followed that with 30 minutes Friday morning and 30 minutes Saturday morning.

I decided to rest on Sunday and I just wasn't feeling it Monday morning.  Monday sucked, by the way, so I gave it 20 minutes Tuesday morning and 30 minutes today.  I am finding that it is a great way to start the day on a positive note.

Yay me!

Step One - Get-Real Expectations and Goals

Express your goals in terms of specific behaviours and feelings.

With specificity, write what it is you hope tp achieve (the number of pounds you want to lose or the desire to maintain your weight loss within a certain range once you have lost it):
I would like to get my weight down to around 200 pounds. I feel that is a weight that I can realistically achieve and maintain. With that, I also hope that I will be able to reduce the number of medications I am taking.

Describe what you will do (the behaviors or actions you must commence, change, or stop in order to lose weight):
I need to take smaller portions and stop when I am full.  I must listen to my body and not be afraid to set aside or dispose of uneaten food.

When you lose weight, you want to feel (proud of your new shape, lighter, more energetic, free from obsessions over food or dieting, at peace with your body, and so forth):
I want to feel comfortable in my own skin.  I want to feel generally healthy and not afraid that my weight is going to cause me continued medical problems. I want to feel like I am in control, not the food I eat.