It’s my favorite day of the week: Wednesday! Weigh-in day!

Last week was a fantastic week for me. I did okay on my eating and exercised every day but one. Running that 5k on Saturday really helped with motivation.

Today’s weigh in was a blind weigh in, meaning I don’t know my weight. Only Sonthe (dietitian) knows. I did request that she let me know when my weight gets down in the 200′s. As you all know, that darn 300 lbs lost milestone will be reached when I weigh 332 lbs, but I’m no longer concerned with reaching milestones. My sole purpose in life (aside from work responsibilities and a couple of other personal responsibilities) is to eat right every day and exercise every day (also, plan and track both activities). I’m taking things one day at a time, and am not looking at the scale, milestones, gifts, etc. I’m focusing on the things that provide the results.

Sonthe did tell me that my weight is moving in the correct direction.

My current obstacle is sinus crud. It started yesterday and has gotten worse today. Currently my stomach/abs are sore from coughing so much today. I have a poor, poor track record in regards to eating and exercising when I’m sick. I allow my sickness to be an excuse to not workout, and to also eat a lot of junk. This time is going to be different. I’m running at the Track Shak tonight, come hell or high water, and my eating is spot on.

I met Tom Furman a few years ago on Facebook when I started blogging. He has been a wonderful resource of information over the years. I hope you enjoy his post. I did. – Stephen

I read an article about organization that made a real impact. Usually these articles deal with what type of pen to use with your new Moleskine. This one was effective however because it fit several categories. It was simple, it had visual impact, it had a track record, and it involved a celebrity. That should be the acid test for almost anything of importance in your life. The writer of the blog used to do stand up comedy. He wanted to increase his effectiveness and sought out someone who was already effective. He met Jerry Seinfeld at a comedy club and took a few moments of his time to ask advice and pull some nuggets of knowledge from this master comedian. Jerry told him to be a better comedian you needed to write everyday. Seinfeld had a simple, but highly effective process for this. He bought a large, yearly, calendar for his wall. He took a red marker and drew a line through each day he took the time to sit and write. Now the hard part, keep the line going unbroken. The more days you connect, the more you write. The more you write, the better you get. The better you get, the closer you are towards your goals of being an effective comedian. The rest, of course, is history.

How can you apply this to physical training or effective eating? Pretty simple. The dietary part is pretty easy. Just strike through the days you eat correctly. Don’t strike through the days where you eat a bucket of Zagnut Bars. Training however, is more of a challenge. The human body adapts to the stress of training during periods of rest. That would mean you HAVE to break the line, right? No, not exactly. Rest and recovery have to be considered part of the formula so a simple adaptation of the original idea is needed. Why not mark rest days as BLUE instead of RED? That doesn’t mean sitting on your rear and watching Celebrity Rehab. That means you should assign things like QiGong, stretching, Yoga, joint mobility, breathing exercise, and walking to your “off days”. That way they have purpose and actually weigh something.

What happens if you break your chain? Start over. See how long you can keep your chain going. 33 days, 45 days, 182 days. It doesn’t matter. If you cycle through templates, back off weeks can be all blue and you can even set dates for competition far ahead and reverse engineer your thought process. What about vacations? Well hopefully you still walk, eat reasonably, and do some stretching, swimming, and possibly more dynamic activities like hiking, scuba, or even rock climbing. There is NO reason to break the chain if it is dynamic, flexible, and embraces common sense.

I’d strongly suggest one chain for diet, and one for activity since those embrace the double edged sword that we all wield in the war of achieving physical goals.

Tom Furman has been involved in martial arts and conditioning since 1972. With an early background in wrestling and a student of the methods of the York Barbell Club, Tom immediately separated fact from fiction growing up outside Pittsburgh. Eleven members of his family were combat veterans, the most famous one being “Uncle Charlie” (Charles Bronson).  Check out Tom’s web site: TomFurman.com

I had a great time at yesterday’s Mercedes Marathon, although I didn’t run any of the three events: marathon, half marathon, and marathon relay. I just hung out at the finish line, then attended the after party.

Also, although I had a lot of fun and drank a little too much beer, I really, really missed being out there, running the half marathon. However, it felt so good finishing strong at the previous day’s 5k. I could have forced a half marathon, but I probably would have had a similar time to last year and been completely exhausted because I was under trained.

Anyhow, what’s done is done. I’ll just remember that feeling I had yesterday. That sickening feeling knowing that I was so close to being able to run the half this year. I just allowed my excuses to get in the way. Stupid excuses. I’ll remember that sickening feeling when I create yet another excuse to skip a workout, or eat something that I shouldn’t.

I’ll also remember how it felt when I finished that 5k strong. I’ll remember that, too, when I want to excuse out of a workout. Every day, every workout, makes us a little bit stronger, a little bit faster, a little bit better…

Here are some of my pics from the Mercedes Marathon:

Yesterday, I headed over to the 2012 St. Vincent Health Systems Health and Fitness Expo to register for the 5KBR event that took place this morning.

Yep, she’s wearing a cape and drinking a beer. I did sneak in one light beer at the expo.

I ran into my buddy Russ at the Expo. He looks great! He’s lost well over 100 lbs. Take a look at his before pic, below.

This is where Russ was around when I met him less than a year ago. He’s a weight loss beast and an inspiration.

2012 5KBR

It was so cold for this morning’s 5k. I wore a blanket and my free Trak Shak gloves that were shed as soon as the race started. Also, I don’t know who provided it, but I stole a cup of coffee. (I asked before grabbing.)

My race bib. Lucky #1361

Good crowd at this morning’s cold, cold race.

Here’s the balloon lady just enjoying the 5k race! She will be the official balloon lady for tomorrow’s Marathon.

Great news: I PR’d (this was my personal best) at this morning’s 5k!! My time was 48:45!!

This was the first race (besides the Susan G Komen 5k) where I wasn’t the last person out on the track. There were a lot of people behind me, FINALLY!! I was wondering when it was going to happen. ha ha.

I thank all of you that spoke to me at the expo and this morning. I really, really appreciate your kind words.

I hope to see you in the morning at the Mercedes Full/Relay/Half… I’ll be cheering.

Sometimes I just need my ass chewed out. I’m back on track.

Yesterday, I played basketball for 30 minutes and walked for 30 minutes.

Today, I’ll be heading over to the Mercedes Marathon health expo to sign up for tomorrow’s 5k and hopefully find a shirt or something in my size.

Also, I’m almost out of food, so I HAVE GOT TO GO TO THE GROCERY STORE TODAY!! I’m not a fan of grocery shopping, but it must be done.

I’ve got my food plan together for today, and I’m about to go walk for an hour.

When my  buddy Joe gave me a one day lesson on project management, one of the main points that I remember is that all of the little details matter and basically add up to the bigger picture. So, as much as we may dread planning our meals, exercising, etc. Those daily little details add up… They are all very important.

Yesterday I had the pleasure of giving a small pep talk to a group of faculty and staff members at Homewood High School. They will be participating in this weekend’s Mercedes Marathon, Relay, or Half Marathon. I really, really appreciate them allowing me to come out and say a few words. I know that you guys will be great on Sunday! Remember, wear your medal to class on Monday. Be proud!!

Also, thank you for the Homewood Patriots water bottle!! I have it on a shelf in my office.

I will also see you guys out on the Lakeshore trail.

Misc Thoughts

Today, I’m not feeling particularly inspirational because of my past 12 mos weight loss performance. So, I have my Mercedes Medal from last year in my pocket. I earned that medal, and no one can take that accomplishment from me.

Finally, I love the song “Frantic” by Metallica. I believe they were referring to drug addiction in this song, but it can also be applied to my situation.

If I could have my wasted days back
Would I use them to get back on track?
Stop to warm at karma’s burning
Or look ahead but keep on turning

Do I have the strength
To know how I’ll go?
Can I find it inside
To deal with what I shouldn’t know?

Could I have my wasted days back?
Would I use them to get back on track?

You live it or lie it
You live it or lie it
You live it or lie it
You live it or lie it

My lifestyle determines my death style
My lifestyle determines my death style

Keep searchin’
Keep on searchin’
This search goes on
This search goes on

Keep searchin’
Keep on searchin’
This search goes on
This search goes on

Frantic tick tick tick tock
Frantic tick tick tick tick tick tock
Frantic tick tick tick tick tick tock
Frantic tick tick tick tick tick tock

I’ve worn out always being afraid
An endless stream of fear that I’ve made
Treading water full of worry
This frantic tick tick talk of hurry

Do I have the strength
To know how I’ll go?
Can I find it inside
To deal with what I shouldn’t know?

Worn out always being afraid
An endless stream of fear that I’ve made

You live it or lie it
[ From : http://www.elyrics.net/read/m/metallica-lyrics/frantic-lyrics.html ]
You live it or lie it
You live it or lie it
You live it or lie it

My lifestyle determines my death style
My lifestyle determines my death style

Keep searchin’
Keep on searchin’
This search goes on
This search goes on

Keep searchin’
Yeah, keep on searchin’
This search goes on
On and on

Frantic tick tick tick tick tick tock
Frantic tick tick tick tick tick tock
Frantic tick tick tick tick tick tock
Frantic tick tick tick tick tick tock

Do I have the strength
To know how I’ll go?
Can I find it inside
To deal with what I shouldn’t know?

Do I have the strength
To know how I’ll go?
Can I find it inside
To deal with what I shouldn’t know?

Oh, my lifestyle determines my death style
A rising tide that pushes to the other side
My lifestyle determines my death style
A rising tide that pushes to the other side

Keep searchin’
Keep on searchin’
This search goes on
On and on

Keep searchin’
Keep on searchin’
This search goes on
On and on

Frantic tick tick tick tick tick tock
Frantic tick tick tick tick tick tock
Frantic tick tick tick tick tick tock
Frantic tick tick tick tick tick tock

Lyrics Source: http://www.elyrics.net/read/m/metallica-lyrics/frantic-lyrics.html

View the official music video on YouTube

Weigh-In:

Last Weigh-In: 355 LBS

Today’s Weigh-In: 355 LBS

Loss for the week: 0 LBS

Starting Weight 02/01/09: 632 LBS

Total Weight Lost Since 02/01/09 : 277 LBS

Thoughts:

We had a “come to Jesus” meeting this morning at Dr. Dan and Sonthe’s office. A tough love session. It wasn’t fun.

If you’re a long time reader, you know that if someone tells me what I don’t want to hear, I get pissed off. Even if what I don’t want to hear is the what I need to hear.

I am not finished losing weight. I am not at where I want to be. Sure, I’ve lost a lot, but I’m not done yet.

There are no justified binges. NONE! If I’m sleepy, take a 20 min. nap, drink a cup of orange juice, or get some exercise in. I have plenty of options other than to binge eat.

I am going to follow their advice and set myself up for success by:

• Getting 7 hours of exercise per week. Studies have shown that people that exercise an hour per day maintain their weight loss versus people that exercise less.
• Plan my meals and exercise. So I’m not facing any surprises. I’ll know exactly what and when I’m going to eat.
• Track my food and exercise. Studies have shown that people that track their food and exercise are more successful at losing weight versus people who do not track.
• Keep trigger foods out of the house.

Also, we’re going back to the blind weigh ins. I will not know my weight. My job at hand isn’t dealing with numbers on the scale, but dealing with my daily behaviors and being consistent.  As a result, Wednesday weigh ins are going away for a while. I’ll come up with something else. Maybe a song and dance routine or something. Stay tuned.

Do me a favor… when I write bull shit excuses on this blog, call me out on it. The excuses must stop! It’s going to be tough. I must power through this funk that I’ve been in lately.

We know what works for me. I have to stop the f***ing excuses and do it.

I do have some good news, I had a good nights sleep last night. (Not using the humidifier on the CPAP helped.) Also, I will be speaking to a group of high school teachers at Homewood High School this afternoon. They will be running the Mercedes Half Marathon or Relay this Sunday. This will be the first race for a lot of them, and they are nervous. There’s nothing to be afraid of. I promise.

Last night, I did not sleep well at all. I woke up at 2am and could not fall back to sleep. So, what did I do? Binge…

Today, I have been tired all day. Not feeling well. What did I do this afternoon? Binge…

Fortunately, I ran this morning, something I usually skip when I’m tired.

Tonight I am going to use my CPAP machine without the humidifier. I noticed this morning that water was in my CPAP hose and mask. The water was leaking out of the little vent holes in the mask in such a way that it was making the most annoying whistling sound. I believe that darn noise is what woke me up.

Although I’ve had some binging this week, I believe I will have a loss tomorrow on the scale. I’ve been getting my workouts in and, for the most part, drinking a good bit of water.

I see both Dr. Dan and Sonthe in the morning. If I can get this darn sleep problem fixed once and for all, I will be okey dokey.

Yesterday, I had the pleasure of participating in my very first Cross Fit work out. I found it challenging but also fun. My buddy, Trey, invited me to Iron Tribe Fitness in Homewood Alabama for their bring a friend day event.

(click on images for larger view)

We started out with a warm up which consisted of stretches and a few aerobic exercises. Then the coaches showed us the 4 different exercises that we were about to do rounds of. They showed us squats, kettlebell swings, burpees, and pull ups. Once we went through all that, they split us up into teams of two (the gym member and the person they invited), wrote our names on the wall, and also wrote the workout we were about to do.

Our workout was a 12 minute circuit that started with rowing so far on a row machine, then doing rounds of 5 burpees, 10 squats, 10 kettle bell swings, and 10 pull ups.  Trey and I did 6 rounds of the circuit.

Then the workout was finished up with cool down stretches.

It was a really great workout, and I’m feeling it the day after.

My buddy surprised me with a membership to this gym. I feel so blessed!! I really believe this new gym is going to change my life because of the following:

• I don’t have to stress about what workouts I’m going to do. The coaches tell us what our workout is when the class begins.
• I’m with the group throughout the entire workout. Also, everyone encourages each other.
• The gym provides accountability. I had to sign up for a certain time and obligate myself to 3 workouts per week. If I don’t show, they start calling.
• I will finally be adding strength training to my running regiment.

I am an athlete!

Links:

• Iron Tribe Fitness Web Site :: Facebook :: Twitter
• Art Promotional Services Web Site :: Facebook :: Twitter
• Magnets Fast Web Site :: Facebook :: Twitter

Disclosure: This post was sponsored by Art Promotional Services and Magnets Fast. I received a five month membership to Iron Tribe Fitness in Homewood, AL, however all opinions are my own. I endorse Blog With Integrity.

Life is better that my sleep issue has been resolved!! I have energy! My mojo is back! I’m logging and tracking my food, and I’m exercising! I did a 45 minute walk yesterday, and I ran two miles bright and early this morning. It feels good!

Tomorrow I will be working out at Iron Tribe Fitness with my buddy Trey. They do these new fangled crossfit workouts. May God have mercy on my soul.

Peace.