Day 15 – Turnaround day

September 24, 2010 Leave a comment

The answer to yesterday’s challenge: I did most of the exercises I listed and I believe it has led to a very good turn-around day.

My Physical Activity
Time My Activity
30 mins Life Fitness treadmill, random incline, level 11, 2.4-3.0 mph
35 mins LifeCycle, random, level 10
Thoughts of the Day

After little or no exercise for 2 out of the last 3 days, I have definitely taken a dangerous step back out onto the path of inactivity and overeating. I think my hour+ of exerise tonight puts me on solid ground heading into the weekend. I never had a real aversion to exercise which has been a boon for me whenever I’ve been in pursuit of improving my fitness. I walked several miles to both elementary and middle school (I took a bus to high school as it was almost 8 miles away … I just checked Google maps). I biked everywhere as a youth ever since I learned how to ride a 10-speed. And I did lots of running through my college years and into my early 30’s. Then I got married, and it all went to the dogs. It’s an old story.

But this is a new story … and I’m scripting an ending that most people wouldn’t believe. Be patient young Padawan, and all will be revealed.

Tomorrow’s challenge: a minimum of 1 and 1/2 hours exercise .. but try and do more than the minimum!
Categories: Uncategorized

Day 14 – Struggle, struggle, toil and trouble

September 23, 2010 Leave a comment

The answer to yesterday’s challenge: Struggle, struggle, toil & trouble; epic fail and stomach bubble!

My Physical Activity
Time My Activity
15 mins walking during lunch at work
45 mins neighborhood dog walk (hills)
Thoughts of the Day
Struggle, struggle, toil and trouble;
Fats and sugar, stomach bubble.

My take on the 3 witches in Macbeth. I remember reading it in the 11th grade; it was the only Shakespeare play that I liked somewhat. Macbeth is a story with an important message — women are the root of all evil. 🙂

Man, I’m officially struggling now. The motivation just isn’t there. Hell, I only went out on the neighborhood dog walk because my wife was too tired tonight to do it! It’s clear that just doing it isn’t the answer. I need a strategy. I need a plan to direct me back on track. Basically I need to change my thought pattern and bombard my head with new thinking. There are several things I’m going to do starting tomorrow morning (as it’s the end the day now):

  • Realize (and think about it) that both my mindset and how I feel physically are temporary; things always seem worse when you’re in the dumper
  • Revitalize a major conflict in my mind by projecting out and thinking about a day in the future when I am doing something I am really looking forward to — and I’m in the best shape of my life; project out to a mid term event and a longer term event and imagine even the smallest details
  • Get out the Fat Book and key in on notes/photos that trigger thinking about future events like that described in the previous item
  • Think long and hard about the photographer I am paying money to to capture my success (Fitty2Fabulous.com) and about the words I am writing in these blogs that are intended to document my success … not my abysmal failure!
  • Create atomic goals once getting home and check them off one-by-one which will instill a sense of accomplishment
  • Think a lot on my schedule — and everything it’s costing me; it’s my Achilles’ heel

In short, what I need to do is flood my mind with the right thoughts, generate momentum and create a tipping point. There are many things we do each day that require little or no real thought. But the things we procrastinate on, the things that run in the face of our lifestyle — they’re a different story altogether. For these we need a proven strategy that transports us to the precipice of action. Tipping Points.

Some items on my list above will probably raise some questions. Conflict, atomic goals, fat books, and tipping points refer to strategies that I have devised in the past and found to be useful in redirecting my thoughts and my mindset, which in turn, sparked action that led to physical results I was pursuing. I will be discussing these and many other concepts and strategies in my companion blog — FatBrainFitBrain.com.

Tomorrow’s challenge: implement my plan by doing several of the items on my list
Categories: Uncategorized

Day 13 – TEST Day

September 22, 2010 1 comment

The answer to yesterday’s challenge: I did get my 1 and 1/2 hrs of cardio exercise in the evening (to be completely truthful, I didn’t do any exercise at all as of the time I am writing this, but it’s only 9:30 pm and I fully expect to get to my exercise shortly; if I don’t, you will indeed see a postscript to this note).

My Physical Activity
Time My Activity
15 mins walking dog at work
30 mins LifeCycle, level 10, random
35 mins Life Fitness treadmill, level 11, random incline, 2.4-3.0 mph
30 mins Life Fitness treadmill, level 11, random incline, 2.4-2.8 mph
Thoughts of the Day

This is definitely a test day. As of this very moment while I am typing this, it’s 10:27 pm, and I have yet to do any real exercise. I’ve had some Royal Farms fried chicken and a donut already … and no exercise. Overall I ate well, but the chicken and donut have put me in harms way. Must get substantial exercise … must get substantial exercise. Back in a bit …

Well, I’m back, and I’m glad to report that I just did an hour and 35 minutes of exercise on the LifeCycle and treadmill. The William Shatner roast on Spike helped keep me in front of the TV … which I have cleverly mounted on the wall in front of the LifeCycle and treadmill. An interesting thing I noticed is that going down to the basement I was thinking about and considered all but devoured the remaining Krispy Kreme sour cream donut that I brought home for my wife (she said she didn’t want it … I swear), but coming back up the stairs, I had no interest in it whatsoever. Exercise has a funny way of doing that. In the beginning you really have to push yourself to start an exercise habit, but the good news is that eventually it gets easier and easier because the exercise has a way of pulling you forward.

Test day outcome … good, not perfect … which is fine. Who does a 180 anyway?? I’m proving to myself that I can take a rest day and even enjoy a small comfort food indulgence. Just don’t push the limit and immediately get back on track the next day.

Tomorrow’s challenge: Morning exercise … is it possible?
Categories: Uncategorized

Day 12 – REST Day as it turns out …

September 22, 2010 Leave a comment

The answer to yesterday’s challenge: not. 😦

My Physical Activity
Time My Activity
20 mins neighborhood walk
Thoughts of the Day

I didn’t get any morning exercise in and I just didn’t feel like exercising in the evening. I put on my exercise shorts and and t-shirt, and after spending more time in my office on the computer than I had planned, I went downstairs remembering that the Saints 49ers game was still on. Further thought directed me towards comfort food and the sofa, and since we become what we think about, it was indeed football, comfort food and the sofa for the rest of the night. I’m not going to kick myself for it … sometimes you just need a break, and as far as I’m concerned, I did keep one foot in bounds. I am totally feeling ok with what has ended out being my rest day … as long as I don’t let it slide further. That’s the only real concern. Tomorrow will definitely be a test day especially in light of my recent fail week that snowballed from a … uh … single night off of exercise.

Tomorrow’s challenge: Get right back to my regularly scheduled exercise regimen with at least 1 hr of cardio (1 and 1/2 is better).
Categories: Uncategorized

Day 11 – The Power of the Momentum-Motivation Cycle

September 19, 2010 Leave a comment

The answer to yesterday’s challenge: Other than getting a late start, I stayed balanced with both nutrition, very balanced actually compared to my typical weekend day, and got a lot of exercise in and spread out the exercise throughput the day and the evening.

My Physical Activity
Time My Activity
30 mins LifeCycle, level 10, random
45 mins Life Fitness treadmill, level 11, random incline, 2.4-2.8 mph
25 mins Life Fitness treadmill, level 11, random incline, 2.4-3.0 mph
25 mins LifeCycle, level 10, random
70 mins hiking, rigorous
Thoughts of the Day

Today I’m feeling the full effect of what I call the Momentum-Motivation Cycle (MMC). After restarting both my nutrition and exercise program and building some momentum, however slight, I used various techniques (which I will be discussing on my FatBrainFitBrain.com blog) to motivate myself and managed to keep the momentum moving forward. By the end of the work week, I was starting to feel the momentum pulling me a bit (this is a good thing). When I weighed in Sun morning and put numbers to the results I had worked hard for all week, I got very excited. The momentum I was building all week was paying off big, and the measurable progress motivated me even more to kick it up a notch. At the same time the momentum is starting to pull me ahead which is making it easier in my mind to make the right choices and have great days nutrition and exercise-wise. This in turn increases my motivation and so on. The Motivation-Momentum Cycle … lightening in a bottle. Use if wisely, and use it often.

Tomorrow’s challenge: Morning exercise!
Categories: Uncategorized

Day 10 – Starting out late but finishing big

September 19, 2010 Leave a comment

The answer to yesterday’s challenge: n/a

My Physical Activity
Time My Activity
20 mins dog walk around neighborhood (moderate)
30 mins LifeCycle, random, level 10
60-70 mins hiking, rigorous
40 mins dog walk (hills)
30 mins LifeCycle, random, level 10
70 mins Life Fitness treadmill, level 11, random incline, 2.4-3.0 mph
Thoughts of the Day

Today I did a 1+ hour hike in Loch Raven watershed which surrounds the development we live in. I have this standard hike I do through part of the watershed that exits into this very nice gated community called Overlook that I like walking through. The entrance into Loch Raven is just across the street from our house which makes hiking very convenient. It’s also a fabulous place to go mountain biking. In the middle of my hike I was powering up the 2nd steepest hill in the hike and, without putting much thought into it at the time, I realized when I reached the top of the hill that I wasn’t nearly as out of breath as on previous hikes. My body’s feedback telling me I’m improvong my fitness and making measurable progress toward my goal.

Tomorrow’s challenge: try to put together a well-balanced Sunday – balanced exercise, balanced nutrition.
Categories: Uncategorized

Day 9 – Peetering out on Friday night

September 19, 2010 Leave a comment

The answer to yesterday’s challenge: I did indeed wake early enough to get in a 2nd day in a row of morning exercise. 😉

My Physical Activity
Time My Activity
30 mins LifeCycle, level 10, random
15 mins Life Fitness treadmill, level 11, random, 2.4-2.6 mph
25 mins dog walks around work neighborhood
Thoughts of the Day

Family duties took over the evening and derailed any plans for evening exercise.

I had to run several errands after work related to emergency preparations for a Cub Scout trip to Calvert Cliffs early the next morning. My sons needed to complete construction of a sieve for sifting in search for fossils. Calvert Cliffs, MD is known as one of the largest fossil-bearing deposits on the entire east coast of North America, so I wanted to make sure my sons were prepared for their adventure. Anyway all of the last minute prep work left me pretty weary by the end of the evening, and I fell asleep in the living room. I woke up a couple of hours later amid an instantaneous decision that I was just too tired to contemplate further exercise for the day and decided instead to satiate some food cravings. I’ll be shooting for a coupla big exercise days Sat and Sun to try and offset this very minor slip.

Tomorrow’s challenge: ending this post too tired to come up with a new challenge…
Categories: Uncategorized