TWO WEEKS IN

Two weeks in and I've lost weight.  You'll have to take my word on it as I'm not going to post a weight until the final weigh in.

I remember when I first started losing weight when I first tried back in 2010 -- I was everywhere posting about it.  This time - it's more low-key for me.  I'm okay with it being that way.  There's motivation in the accomplishment even if I'm the only one that knows of the success.

This blog and a share on social media is the most public that I've been about it.  I don't need it to be a show.  I don't need the accolades right now during the process.  I will take a "good job" and "dang - you look good man" later when I'm done.  I do hope that my focus and discipline will pay off or help others strive to be healthier.  I'll let that form on its own though.

What I want during the year of 36 is to be better at focus, discipline and health.  I want to be a good example.  I want to show my sons what self-discipline looks like.  I want them to know what it looks like to work hard and focus on something.  Hard work may seem scary but it's more scary that people don't know how to work hard.

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This is what I've been doing.

FOOD:

I've been using MyFitness Pal as a calorie counter.  Yeah, I know some people don't, won't or swear to never using a calorie counter but it's helpful to know where you are in terms of how many calories you've taken in.  I am a pretty routine and simple eater.  We try to eat as many meals as we can at home.  It tends to be healthier.  It is cheaper.  It is what we find that we desire after eating out too many times.  We haven't changed what we've cooked as I am the one training for this - I simply eat less than what I was doing.

I am shooting to eat around 1800 calories a day.  Granted, some days I may go over that but compared to what I was eating per day to now - there is a caloric deficit which is in my favor.

EXERCISE:

I've only been hitting the pavement and sidewalks.  My plan has been to continue to do the cardio and slowly introduce other things.  I did find a Dip machine for $20 on Facebook marketplace.  Snatched that up and pair that up with Pushups and Burpees -- I'll have myself a workout.

MENTAL:

The mental game is a tough one.  I don't mind silence.  I don't mine the long periods of time by myself running, etc.  There will be a time though that Mental Toughness will have to prevail.

This is going to sound crazy I'm sure but anyone who has set out to read the Bible in its entirety can talk about mental toughness.  I am a Student Minister at a church and I have challenged my students to read the Bible all of the way through WHILE taking notes on it in one year.  I can already see that the mental game is at play with them because it's done the same for me.

Now, I am a graduate of a Bible college.  I've read the entire Bible.  I've listened to the Bible all the way through.  I've taken notes on many parts of the Bible and still I find myself struggling.

It's probably not that much of a stretch to say that most people would probably elect to do one day of excruciating Obstacle Racing than a full year of studying their Bible.

I heard Bob Witte, a professor from Ozark Christian College, say "The Bible isn't boring, you just get bored".

That's a perspective that we overlook.  Maybe we are approaching things the wrong way.  I've definitely approached this goal of mine differently than I have in the past and I feel better, have seen progress and fully believe that I'm going to succeed.  I came across the quote...

"IF IT DOESN'T CHALLENGE YOU, IT DOESN'T CHANGE YOU."

In our society, people want to challenge everything but don't want to be challenged.  I don't know who phrased the quote.  I know that it makes sense to me though.  How do we become better at something if it's not challenging us?

The ability to focus on the task at hand, even when I use studying my Bible as an example, is key.

Saying "You can do this.  You got this.  You are a winner." only goes so far.  Knowing, by way of practice and execution, goes further.

Get out of your head!

Loser!  

Failure!

You can't finish this!

You won't be able to lift that!

That is too high!

That is way too much weight!

You look fat!

You are fat!

She is better than you!

He is faster than you!

You can't ever look like that!

You won't be able to be successful!

You always come up short!

I can't change!

This is who I always will be!

Stop!

Just Quit!

***

Get out of your head and defy the thoughts that pull you down!

Afraid of the Gym?

When I talk to others that go to the gym - it seems that there is always anxiety attached to it.

I'm sure that there is a scientific study to it but I'm going to list the reasons that people are timid or even refuse to go to the gym through conversations that I've had.

1.  INSECURITIES OR FEAR

People are genuinely afraid to go to the gym to work out.  Maybe even more afraid of just being in public while working out or any form of exercise.  The thought is frightening.  I get that.  Have you ever heard a 265 lb man run on a treadmill.  Do you think I didn't hear it too as I ran on it?  I didn't need looks.  I didn't want to weaken the bolts that are holding it together.  I especially don't like people see my fat jiggle around with each step.

But then I realized these two things:

A) It's not my equipment and if it breaks, maybe they'll buy better equipment and
B) Who cares what they think.  If I am at the gym making myself better, it's sure doing a lot more than taking up a weight bench staring at me run.

Others in the gym are just as insecure with how they look as you are with how you look.

MY ADVICE: Know that your worth, beauty, strengths and values are not in what others think of you.

Side Note:  I am afraid to run on my treadmill at home.  While I think it can handle me, it's not as solid as the one at the gym.

2.  NO KNOWLEDGE OF MACHINES OR FREE WEIGHTS

There was a time that I didn't know how to type.  There was a time that I didn't know how to drive a car.  There was even a time that I didn't know how to get dressed on my own.  And then I learned.  Some of my learning came from trial and error while some was by hands on experience.  Most though, came from instruction.

Using the machines or free weights can be intimidating.  It still is for me today.  It's intimidating to go into the weight lifting area.  I get it.  There's other people in the area and you going in with little knowledge is a brave step and one few people take.

You can prepare before you go to the gym as well.  Check YOUTUBE for instructional videos.  Take a class - Many gyms have classes that you can take part in that educate you in different exercises and how to perform them.  Hire a trainer - it's a financial commitment but even if you only do this for a little while it can pay off.  Download an app - there are a ton of apps out there that will show you the exercise; imitate it.  Keep your eyes open - most machines have instructions mounted to them in order for you to use them properly.

MY ADVICE:  Take the step.  Talk to the gym manager or trainer and have them show you the machines.  If you are worried about form, (form is key; quality over quantity), ask a trainer or a trusted peer.  Most likely, if there is someone else there in the same area - they'll help you if they see something wrong.  People look out for people more often than not.  Be brave!

3.  PEACOCKING!

(Google defines the following)
Peacock:

noun: a male peafowl, which has very long tail feathers that have eye-like markings and that can be erected and expanded in display like a fan.

verb: display oneself ostentatiously; strut like a peacock

There are those guys and girls that want to fan their feathers for all to see!  They focus more on how their triceps looks in the mirror without a weight in their hand than actually doing triceps extensions.  They strut their stuff and want all to look at them.  Those gyms are no fun to be at.  Talk about intimidating.  It's like looking at Arnold Schwarzenegger strut around the gym and then I look at myself in the mirror and see short Arnold Schwarzenegger in a fat suit.

It's tempting to do that when you do feel good about yourself and how you look outwardly but it's a tell tale sign of what is happening inwardly.  The gym is not a dating platform, or shouldn't be, and you shouldn't be afraid of the peacocks.  Eventually, the peacocks will be outdone by another and they''ll wimper back to their corner.

MY ADVICE:  You do your thing and better yourself!  Let the peacocks strut and you take care of yourself.  They won't bite you.  They might look at you but if you refuse to entertain it - they know they'll have to go somewhere else.  They might get in the way too - just brush them aside and go about your business.  If you are tempted -- it's best for you to ignore the peacocks and find your significant other somewhere else.  They might look like peacocks with pretty feathers but they're more like vultures looking to prey on others' weaknesses.  If you continue to better yourself - your hard work and determination will pay off and when you mix that with a solid inner beauty; that's something on another level!

WHATEVER THE REASON THAT YOU HAVE FOR NOT GOING TO THE GYM - THROW IT IN THE WIND AND GET BUSY!  

YOUR HEALTH IS WORTH MORE THAN YOUR FEAR AND YOUR FEAR CAN HURT YOUR HEALTH!

5 Ways to Exercise for Free!

If you have made New Year's resolutions then you probably have said that you want to lose more weight.  You're under the same line of thinking as last year and the year before that.

How's that going for you?  If we are making the same resolution as the year before than we have gone wrong somewhere.  What is or what is not working?  For many, what isn't working is paying for a membership to a gym and not going to the gym.  If you can afford to do so, a gym membership is a great thing to have as long as you use it!

Maybe you have a membership to a gym as I do or maybe you recently acquired your membership to enhance your health and fitness for your new goal.  That is great! Many people are unable to do so though and I thought it'd be good for everyone, gym members included, to know of ways that exercise and fitness can come at no cost; health and fitness can come free.

I.  Go for a walk.

What is a walk going to do for you?  Everything!  Your goal was to become healthier right?  Breathing fresh air, moving around, and outdoor scenery can do great things for you!  Maybe it's around your block that you'll walk.  Going to the nearby park and walking around will give you a good workout as well. Many parks now have walking paths for those wanting to get outdoors. If you live near a school, chances are that there is a running track near you then - take advantage of that track and track your distance with ease and without any special technology.  Walking is free and it's benefits are priceless.

II.  Take up Hiking.

Hiking has a lot of walking in it but here is much more to hiking.  Hiking can be very challenging.  When hiking, you will find that your heart rate is going to perform at different rates rather than the consistency of walking.  This would be compared to circuit training.  Your heart rate is going to rise when hiking uphill in the woods more so than walking through a valley.  This change in heart rate is going to promote weight loss just as circuit training in the gym.  Find a nearby state park, friend's or family's property, or local park and go exploring!  Hiking can be great for the mind as well.  Any type of exercise can be rewarding but hiking and taking in the outdoors will provide you an opportunity to view the grandeur of the creation around us.  As you hike, look for wildlife, beauty and get away from the busyness of the everyday.

III.  Use Your Body for Resistance Training

Being overweight comes at a health cost.  It usually means labored breathing, higher risk of heart disease, lack of energy, sleep problems, and many, many more side effects.  One way that you can overcome this weight problem is to use the weight against your weight.  Simple exercises, in terms of difficulty to perform, like push-ups, squats, and lunges can use your current weight to build muscle - all while losing weight.  Let your inhibitor become a benefactor.

IV.  Get Creative with your No-Cost Workouts

I've carried a lot of groceries in from the car to the house for my wife.  I tell you that a gallon of milk can get heavy after a while.  Why not save your milk containers and fill them with water and use them as weights for lifting?  Do lunges while carrying the filled containers. Fill them with dirt, water or sand - all of that would work for the task.  Why not do what many gyms are doing and use a tire for a workout?  Let's face it, you won't be able to lift a tractor tire in the beginning for this workout so go with a smaller one.  Take an old tire and flip the tire over again and again. Take a sledge hammer, bat or stick and hit the tire with force.  Tie a rope around the tire and drag it.  Do you have a fire place?  Take those pieces of wood that you've cut for the fire place and throw them as far as you can again and again.  Does your child have a swing set?  Go and do pull ups on the swing set.  A quick search on the internet can give you machines or exercises that you can perform in the gym; just mimic those moves and machines with things you have around the home.

V.   Scour the Free Listings on Social Media & Craigslist

People are always getting rid of things.  Granted, at the beginning of any year it would be a little harder to find exercise equipment for free as many are now using their dusty machines or people are benefiting from selling their unused equipment.  Some though are being given away.  Find a local Facebook group and search for free items.  Put a ISO (In Search of) or WANTED post out there on those sites stating what you are looking for.  Drive around during spring cleaning and see what people have put on the curb.  It seems that exercise bikes are always available.  Check Craigslist to see what is in your area.  Ask family to see if they have something around the house that is unused.  Remember that you don't have to own the equipment personally but can borrow the equipment from friends or family until you can save up enough to get what you want!

It may not be as easy to exercise as it is to come up with excuses not to exercise but it is totally worth it when you see the results!  

Home Food Database. HalfWay Giveaway Winner. Awesomeness

awesomeness.
I'm going to start out with the Awesomeness; well, what I feel as awesomeness. I have been rocking my food intake that past few days. My wife and I's anniversary was this past week and we took a small getaway - and while I took part in a few calories that I wouldn't typically in a normal week...I was still able to produce a very, very small loss. It was only a .2, but even if it were a gain I'd be okay with how this week went. I have been shooting for around 1800 calories a day and have been hitting them outside of those 2 1/2 days we were away. I think that is pretty awesome. My body just naturally feels that its back on schedule. That's awesomeness to me.

Home-Food Database.
When we got back home, I made a calorie & sugar food database on a spreadsheet of the foods that we have at home and what I typically eat. I have been able to simply use a formula to record all of my daily calories by simply clicking on a few boxes -- and i don't have to go online to do it. I've even included quick finds on the spreadsheet so that I don't have to go to each ingredient, but that all of the ingredients have already been calculated together to make my find and recording simple. I'm pretty proud of it and it helps for me to keep track -- and I don't have another login to remember :)

Halfway Giveaway Winer.

The giveaway that I was hosting - F.W.A.P. HALFWAY GIVEAWAY - celebrating my halfway mark to my 1010 miles in 2010 goal ended on Friday night. There were 50 entries into the giveaway and using a random generator, the number chosen was.....42.

comment #42 was made by....

Cassie said...
And as far as a simple exercise, I'm not sure what it's called, but like triceps extension (I think) where you have a hand weight over your head and drop it down and raise up over your head. Very simple for me to do while I am at work...

Congratulations Cassie! I will need your information in order to send you your AWESOME gifts! Thanks for participating. email [styler (at) cccb (dot) edu].

What is something that you have been AWESOME at!!!