Thursday, January 29, 2009

January 29, 2009

Weight = 136.4 pounds
Target weight = 137.5 pounds

The end of my least favorite month is near. Despite global warming predictions, the last two winters have been wintry, which takes the toll on those of us who like to exercise outside. I can't stand stationary equipment. For those who solely use such equipment, I understand why it's hard to maintain consistency - boredom. My mind is never short on supply of excuses to keep me off the exercycle.

I found my recent iPod purchase helps pass the time, though songs grow stale fast. I'll need to find some interesting podcasts on iTunes. If you know of any, please let me know in the comment section.

With the iPod, two magazines and the TV, 30 to 45 minutes on exercycle is bearable. If you need something to have on TV in background while exercising, listening to your iPod and flipping magazine pages I suggest recording naked native shows on the Travel Channel.

I skipped 4 workouts this month. I have a strong urge to write excuses, but I won't. Excuses will just make it easier to skip. I did better than December and did well in controlling the most important part of weight control - eating the right portion sizes and adjusting my food intake for lower activity level.

Saturday, January 10, 2009

January 10, 2009

Current weight = 137.2 pounds
Target weight = 137.5 pounds

Something happened the past few days to drop my weight. Perhaps there was something to the salt/water-retention theory after all. Also, a week of consistent exercise and a few days back on my typical food routine likely contributed to the drop in weight.

New tempations. A grocery store opened across the street from where I work. They have a lot of good food. It has a coffee island and a case full of donuts and pastries. Luckily for me, it's a tad bit expensive and I'm cheap, so that helps subdue my temptations.

Wednesday, January 07, 2009

January 7, 2009

Weight this evening = 140.2 pounds
Target weight = 137.5 pounds

"Other than the circus, nothing packs up and leaves town quicker than Christmas spirit" - Lifted from my local newspaper quote section the day after Christmas.

The holidays are over and the old routine is returning. Everything has trade-offs. Routine is boring, but it's comforting and makes it easier to exercise and eat right. I'm seeing a lot of New Year Resoluters on the trails and in the gym. The predictability is stunning. But, it's nice to have company in the dark depths of winter. I'll miss them in a few weeks.

If you're looking for a way to turn your New Years resolution into a life change, take it easy and slow. You must first strengthen your habit "muscle" by simply doing something. No need to be beach-ready by February. Make your goal for January to build the base of a sustainable routine by simply prioritizing the time to move your body at a moderate level. As you move your body more, you will feel comfortable in gradually increasing workout intensity over the course of several months to a year.

I'm still 140 pounds. So much for the Mexican food, water retention theory. My wife pointed out: too many Hershey's kisses (along with bad poor portion control). I didn't want to hear it, but, it was the truth.

My 7 kiss (special dark) per day (140 calories) habit has crept up to 15 (300 calories) to 20 (400 calories) kisses a day. Chocolate isn't the only culprit. The same slip in willpower on my Hershey's kisses has been present at meal and snack times as well.

I don't obsess over two pounds. It's simply feedback I'll act on. When your car drifts to the left you make a small correction by turning the wheel right to avoid catastrophe. That's what I need to do, make a small correction. I'd much rather do that now than in 20 or 30 pounds.

When my wife told me, I grunted and shrugged her off. My mind involuntarily came up with multiple reasons why it was okay. "Chocolate is good for you." "I'm exercising." "I'm still close to my target weight."

Now, I'm going to thank her.

Saturday, January 03, 2009

January 3, 2009

Current Weight 140.2 lbs
Target Weight 137.5 lbs
Weight with BMI = 25 146 lbs (A BMI of 25 or greater is considered "overweight")

By weighing myself regularly, I've learned it's normal for my weight to fluctuate by a few pounds. I ate a salty Mexican dinner on New Year's Eve. The salt causes my body to hold a pound or two of water weight for a few days. I weighed 136.2 pounds a week ago. I'll continue to watch to make sure that I'm right.

Nice weather today. I rode my mountain bike nine miles at a moderate pace for 40 minutes. I haven't ridden outside in a few months. It was a nice break from running. Running has been leaving my body sore and me less motivated to exercise.

January 2, 2009

I'm getting over a cold and haven't exercised for a few days. I'm feeling better now. I jogged my typical 3.5 miles this evening.

I plan to restart tracking my exercise this year. I stopped tracking it two years ago because I felt confident about my weekly routine and I stuck with it until the past few months. It's grown easier to skip work outs.

I hope the act of typing into the computer again will give me extra accountability to regain my consistency. It worked before. I already felt a tinge of missed opportunity when I typed "none" in the Activity column for January 1, 2009.

I also plan to write more here. I'm going to share my inner thoughts about exercise and food. Others tend to resist my advice because they think I don't like food, a quality they don't believe they'll ever possess. I do like food very much. I hope others will identify with my struggles and, maybe, that will make them that much more confident in their ability to achieve their weight goals.

Friday, January 02, 2009


Oprah's feeling fat again. On the previews for her upcoming back-to-reality BestLife show, Bob Greene said that she wasn't listening. I think he said it seemed like she wasn't there. My take: she shut off food feedback.

Now she's back on track and she's going to show us everything she's doing to lose weight. I hope she figures out how to keep herself honest and stay out of the food cacoon where she shuts off accountability and feedback.

Good luck Oprah! For all the healthy food and exercise you do, it's really about learning how to make the size of your plate match the desired size of your waist. I've never advocated going cold turkey on the food you enjoy. I think it's more effective to learn how to enjoy these foods in the right amounts.