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.

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!