Week 55 Wiegh-In

Last Week's Weight: 260.8 lbs.
Today's Weight: 257.8 lbs. (-3.0)
Total Lost: 122.2 lbs.

Fat Ratio: 25.4% (-0)
Lean Mass: 192.3 lbs. (-2.3)
Fat Mass: 65.5 lbs. (-0.7)
Waist: 49 inches (-0.0)

Last week was a super busy week and this week is no different. My presentation went fine. It was well received. If I get a chance, I will post my outline later this week. I appreciate all your encouragement and well wishes.



Obviously, I was pleased to see the numbers on the scale yesterday. Getting below the next 10 lb. mark is why you are subjected to the gross pictures. I am finally starting to see a difference. From here on out the differences will be more profound as the percent of weight loss will is getting higher with each 10 lb. drop.

I seem to be in a funk lately. I think it has to do with the lack of sunlight and short days. I am seriously considering getting one of those lamps that simulate sunlight. The problem is that they are expensive. I suspect that the price is more marketing than it is materials. I can't imagine that you are really getting value for that price. Maybe, I can get a deal on one this summer. Of course, that does me no good now.

"Happiness depends more on the inward disposition of mind than on outward circumstances." -- Benjamin Franklin

Living Fit Is My #1 Job!

Week 54 Weigh-In

Last Week's Weight: 260.8 lbs.
Today's Weight: 260.8 lbs. (-0.0)
Total Lost: 119.2 lbs.

Fat Ratio: 25.4% (-0)
Lean Mass: 194.6 lbs. (+1.3)
Fat Mass: 66.2 lbs. (-1.3)
Waist: 49 inches (-0.5)

Zero sum gain this week. Not a problem. My only disappointment was that I didn't break 260. However, if my measurements are accurate, I actually lost fat, but also gained an equal amount of lean mass. That gain could have been muscle, water weight, or who knows. I'll keep attending to living a fit lifestyle and let the weight tend to itself.

In the past couple I weeks, I discovered that sub zero temps zap any desire to go outside to exercise. Heck, anything under 20 F does it to me. I have all proper clothing to do it, but not the desire. Today, I opted to go to the community center and run a bazillion laps on the track that is just a little larger than a basketball court. It was worth the boredom.

Tomorrow is my presentation for the Kiwanis Club. I hope it goes well. I am comfortable speaking in public speaking. I sketched an outline today. I found a few interesting facts as I prepared it. I found that HIV accounts 0.8% (16k) of the deaths in the U.S. Smoking accounts for 20% (400k). Obesity 15% (300k). Obesity cost the health care system in the U.S. $117 billion/year which is about $17 billion more than Iraq war costs the U.S. Wish me luck.

The primary concern of overweight and obesity is one of health and not appearance. -- U.S. Department of Health and Human Services website

Living Fit Is My #1 Job!

Great Foods

Here are a few great foods that I enjoy and fit into my healthy lifestyle.

Sunflower seeds: I get the kind in the shell. This is great if you eat out of boredom. It gives you something to do by learning to crack the shell, spit the shells, and chew on the seeds. They are high in fiber, protein, Vitamin E, celenium, zinc, folate, and iron. They are high in fat, but they are mostly unsaturated and a good addition to healthy eating as long you watch your total caloric intake from fats. The downside is that they are salty if you are watching your sodium intake and not something you can eat socially. For some reason, people find the spitting offensive.

Pumkin Seeds: These comes in the shell too, but the shells are edible. These are nice to substitute for chip munchers as long as you eat them in moderation and one at time. They have a sweet, nutty flavor. Pumpkin seeds contain Manganese, magnesium, phosphorous, tryptophan, iron, vitamin k, zinc, and protein. Again, they are high in fat, but mostly unsaturated.

Kumquats: These are odds fruits. They look like miniature oblong oranges. You eat the whole thing, skin and all. They fruit is tart and juicy. The skin is sweet and yummy. They are low in calories and high in vitamin c. The only down side is that they have seeds, so you either chew the seeds up, or you get to spit again. The best thing is that it's fun to say "Kumquat." "Kumquat, Kumquat, Kumquat, Kumquat!"

Living Fit Is My #1 Job!

Week 53 Weigh-In

Last Week's Weight: 261.6 lbs.
Today's Weight: 260.8 lbs. (-0.8)
Total Lost: 119.2 lbs.

Fat Ratio: 25.9% (-0)
Lean Mass: 193.3 lbs. (-0.5)
Fat Mass: 67.5 lbs. (-0.3)
Waist: 49.5 inches (-0)

How about that? I lose more on vacation with buffets galore than I do back at home. Actually, I am not disappointed. I took the week of vacation off from lifting weights and now I am back at it. Also, My cardio was way down last week. It was a combination of weather and trying to get over some aches and pains in my feet. So I am pretty happy...except I really wanted to break the 260 mark today. I am sure I will next week. It's all good.

I am a members of Kiwanis. It's a community service group. We meet for lunch once a week. Each member is responsible for finding a speaker for those lunches once a year. Next Tuesday is my turn. I plan to be the speaker. I am going to speak on my journey of fitness. They all know that I have lost weight and that I have been running, but they don't know any of the specifics including how much I lost. I plan to purposely not tell them how much I have lost in order to emphasize the importance of overall fitness rather than just scale numbers. My goal is to encourage the members to improve their own fitness.

"The man who removes a mountain begins by carrying away small stones." -- Chinese Proverb

Living Fit Is My #1 Job!

More One Year Reflections

First of all, I want to say how humbled I am by all those comments. I started this blog mainly to help motivate myself. When others tell me that they are inspired or motivated by my blog, I am taken aback. Sure, I hoped others would read and give me encouraging feedback. That does happen, and I am truly grateful. But when others are encouraged by me, I am stunned. Anyhow, I thank all of you for all your comments...except those who I have to delete because they are just trying to advertise.

Today, I want to refect upon my mood. When I began my journey of fitness, I was down in the dumps quite a bit. My mother had passed away about 6 month prior. My father had Alzheimer's and I was put in charge of all his affairs. This required that I travel 3 hours 2-4 a month to take care of things. My father was living with me part of the time and with my sister the other part. Some people were making trouble for me at work. My wife and I wanted to move back to the suburbs. Small town life didn't fit us. I was not happy. I was always tired. I was frequently sick with colds and such, but also infection and gi problems. I was pretty down most of the time.

Things have changed over this last year including my mood. I have pretty much put all my dad's finances in order. I still travel the 3 hours to care of his two properties (1 is a rental). However, I usually go there no more than twice a month. My father now lives in assisted living close to us. The trouble at work has subsided, but we still want to get back to the suburbs. I have not been able to make that happen yet. I am rarely sick and when I am, I am still able to function. I suffer no more infections or gi problems (knock on wood). I am still tired much of the time, but now I have an excuse. It's because I exercise a lot.

So how's my mood then? Much better than it was a year ago. I am not down in the dumps all the time. But, I feeling down sometimes. I don't think a week goes by that I don't. Last year, I don't think a day went by that I didn't feel that way. I don't feel as happy and positive about things as I thought I would by now. I don't wake up in the morning jumping out of bed with excitement, energy, and enthusiasm. Many times, I have to talk myself into exercising. Strangely, I think that I feel best when I am exercising. I am pretty happy when I am playing with the kids too. Unfortunatley, I don't feel any more enthusiasm for my work.

The bottom line is that I feel like I am more on an even keel with a few lows and even fewer highs. Again, this is a great improvement from where I was, but it is not where I want to be. I guess I need to work on my mental health along with my physical health.

One more reflection for today. After a year of living fit, I still need to be on my guard so to speak. I still have to play mind games. There is a nasty little voice that tells me that I can let loose because it's been a year. I can eat horrible if I just exercise a little more. I don't need to control myself so much. I deserve to let things slip a little. What EVIIIIIIIL!!!! You would think after a year, the habits I have formed would steer me away from such thinking. Instead, I know that I am still on the precipice. No matter how many times I think I am taking paths that lead me far from the edge, I still find myself looking down into that deep chasm. It's like a bad recurring dream. By the grace of God, I am still looking down rather than up.

Living Fit Is My #1 Job!