Half Man - My Journey of Fitness

3 years 45 weeks or 201 weeks-Weigh-In

2010-12-07T11:29:00.002-05:00

275.5 lbs. (Last week was 277.5 lbs.) so I am down 2 lbs. from last week.

Still running 3 times a week. I am having difficulty weight training more than once a week. I would like to bump it up to the three times a week and also add three days of alternate cardio. However, I am quite happy and comfortable with my progress. I am feeling good. I am feeling stronger and I am living fit.

Living Fit Is My #1 Job!

Week ??? Weigh-In

2010-11-23T08:44:00.002-05:00

11/23/2010
280 lbs.
Eating Healthy for 6 weeks and running for 6 weeks with occasional weight training.
I was at 305 6 weeks ago.
My Achilles tendon is much better, but not back to normal.

I have come to the conclusion that I simply cannot make any promises about blogging. I did find it very helpful and loved all the friends, but family, work, and health must take precedence. I will try to return from time to time in order to update my stats. If I get the chance to blog I will.

Living Fit Is My #1 Job!

Yikes!

2010-06-08T08:35:00.003-05:00

288...Two hundred eighty-eight pounds was the number on the scale. No doubt, it was higher than that. It's frightening how fast it seemed to pile on. I know it was a slower process, but it didn't feel that way. One day, clothes were fitting a litter tighter. I told myself to eat better and exercise more. The next thing I knew, clothes simply didn't fit. It felt like one day everything was fine and the next it was all out of whack. Of course, there is more to the story. As I get more time, I will try to map out what happened in hopes that it will motivate me to continue and serve as a lesson so that I can take steps to avoid it in the future.

Right now, it is simply a new starting point. No use in getting all depressed and down. The fact is that I have done much to return to a fit lifestyle in the last few weeks. Since I hadn't given up all my fit habits, it hasn't been that difficult of a transition. Now the I have stepped out of denial onto the shores of reality, I look forward with great hope and expectation.

Thanks to all for your encouraging comments.

Living Fit Is My #1 Job!

Positive Step but still swimming in Egypt's River

2010-06-02T12:13:00.003-05:00

Last week I did about 3 hours of weight training stretched over four different days. My plan is to do 3 days a week, but I missed one the week before and wanted to catch up.

I ran five days last week. Three at my speed. Twice at squishy speed. That equals 22 miles and five hours.

My eating habits are getting better, but still not where I would like them to be. Looking back, I had really fallen back into some bad habits. I need to be more patient with myself. I didn't turn my eating habits on a dime. I can't expect my eating, exercising, and metabolism to magically go back to where they were. I need to work at it. I do see progress.

The last thing I need to do is start my Monday weigh-ins again. I was in denial. I gained a lot of weight fast. However, I haven't been able to weigh myself on Monday mornings for various reasons. I haven't gained all the weight back, but I am embarrassed, sickened, and depressed by how much I gained. As much as my mind tells me that the scale in not as important as other aspects, psychologically it kills me. Next Monday I will post my weight. I will no longer be in denial.

To keep myself in reality, I am living a much more fit lifestyle than I was a few weeks ago. I am eating healthy. I am exercising. I am strength training. I am going to get this right.

I watched that new show with Jillian from the Biggest Loser last night. She said that "trying" is just an excuse to quit (or something like that). I think she is right. I am not going to try to live fit. I am living fit. I am going to continue to live fit.

Living Fit Is My #1 Job!

Beware! Increasing Activity Levels

2010-05-19T11:53:00.002-05:00

I haven't had the laser yet, but I have been increasing my activity levels. I decided to simply start over with running. I went back to the beginning program in the Beginning Runner's Handbook. This gives me plan that is certainly not too ambitious, but gives me structure while not over doing it. On the off days from the program, I am running with my daughters which is hardly running at all. With warm ups and stretching, my tendon seems to be no worse, and at times feels better.

I have also returned to weight training. Over a year ago, I dropped weight training when I was training for the marathon. I simply couldn't do it all. I have tried many times to get back to it regularly, but didn't. I am on my second week now, and plan to keep going. This will go a long way to boosting my metabolism.

Now, I need to get my eating under control. I am fairly good during the day. After the kids go to bed, I seem to crazed sensation that I need to eat all sorts of bad foods. I just need to go a few weeks without eating after 7PM and I will be fine. I bought some sunflower seeds in the shells. This helped me before.

I hope everyone is doing well. If you read this, please comment, if just to say, "Hi."

Living Fit Is My #1 Job!

Ten Months Later

2010-05-10T09:40:00.003-05:00

Bah, I feel terrible that I have neglected this blog. The fact is that I had to let other priorities take precedent over this blog. However, I will give a little run down of the past 10 months.

July 4th, dad died.

Late July, my 2 oldest completed a kid's triathlon as well as showed and sold lambs in 4h

Mid-August, I completed another sprint Triathlon. I did well.

Mid-September, I completed and olympic distance Triathlon. This was a lot tougher than I thought it would be.

I ran a few races since then. Last one was in January.

Summer and fall were spent working on dad's house and selling it.

Now working on his second house. Hope to sell it quickly.

I signed up for another marathon, but Achilles' tendinitis has sidelined me on that endeavor. It's just not healing. I am going to get some laser treatment or something this week. Not quite sure what that is all about.

This winter, exercise slowed down quite a bit, healthy eating went down the tubes bit by bit, weight was gained which I am sure contributed to my injury.

I have made several efforts to get back on track. I need to review my blog and get back to the mindset of Living Fit being my #1 Job!

Thanks for all the inquiries and good wishes. I make no promises as to when I will post again.

Living Fit Is My #1 Job!

Update

2009-06-25T17:47:00.002-05:00

Sorry about my lack of posting and not finishing the marathon account. A lot of crap hit me at once. Yesterday, I had to put dad in a full fledged nursing home. Within two hours of my leaving, he had a violent episode and had to be given Ativan. Today after lunch, he had another episode. I suspect that he is going to spend the rest of his days as a drugged up zombie. I feel terrible, but I have no clue what else to do. It's all part of his Alzheimer's Disease. When things settle down, I will blog again and fill you in on all what has been happening fitness-wise. Keep my dad and my family in your prayers.

Bayshore Marathon Part 2

2009-05-27T08:44:00.003-05:00

The temperature was in the high 50's and the sky was mostly overcast. It was ideal weather for a marathon. Yet, I was a bit cold for most of the race. I wore shorts, a short sleeved running shirt, running underpants, running socks, a running cap, and my running shoes. Basically, I wore no cotton; only moisture-wicking synthetic materials. However, there was a slight breeze coming off Lake Michigan. That breeze kept me slightly chilled.

In addition to the clothes, I wore a Spibelt in which I put my Shot Bloks and a cell phone. When I do a long run, I wear a water belt. I have worn both together. I decided against the water belt since there was going to be water tables every 1.5 miles. When the race started, I discovered that the water belt stabilized the Spibelt. The Spibelt was bouncing like crazy. I couldn't run 26.2 miles with that bouncing around, not mention what sort of chaffing it might cause. I took the cell phone out and shoved it in the pocket in my shorts. That did the trick.

I also wore a Road ID on one wrist and a Garmin on my other. I had the heart rate monitor around my chest. Finally, I had bandages over my nipples. Early in my running endeavors, I discovered that I get sore nipples when running. The shirt rubbing against them does bad things. I found little circular bandages at Walmart that are perfect for this. I know I am not the only runner with this problem. My wife said she saw a man come across the finish line with a blood stained shirt. It was obvious that the blood was coming from his nipples. On the other hand, I had no problem in that area at all.

After the marathon began, I resolved not to look at my pace (which my Garmin gives me). In fact, I only looked at my distance in order to determine how close I was to a water station. Everything went smoothly. The first mile came and went quickly. The second mile went by just a fast. It was interesting to look at all the different people. I like seeing what they are wearing. I like to observe their running form. I like to read their shirts. It's just a lot of fun to be out there with a bunch of people undertaking the same task, most of whom are competing with no one except themselves.

After the third mile, I began to feel something. It's a feeling I have had on runs before; particularly my longer runs. I thought I learned how to prevent this. The feeling was a slightly annoying pressure in my bladder. I tried to tell myself that it was just my imagination. Maybe I was hyper-sensitive. There was probably like a half ounce in there and that would be hardly worth stopping to pee.

There were porta-potties at every water station. Some runners couldn't wait or didn't want to stand in line. You would see them run off into the woods. There was one girl who was so desperate that she ran into the woods, but not out of view. She squatted, pulled her shorts down, and everyone who passed by could see her. I didn't do that. I passed the potties at mile 4.5. I decided to stop at 6, but it was occupied with at least 2 people in line. I continued even though the pressure had mounted with each mile.

By now, each step was jostling my bladder. It was unbearable. I refused to run some unknown distance off the road in order to find some place to pee. The potties at 7.5 miles had a line as well, so I kept going. Now, I was thinking that I needed to run off at the next patch of woods I found. There were none. It was a residential area. On our left were homes. On the right was the bay with beaches and docks. There was a 10 to 20 foot drop off from the road down to the beach. There were several wooden stairs along the way so that people could get to their beach. Suddenly, I noticed a porta-potty on the first landing of a set of stairs going down to the beach. Over the stairs was a sign that said, "Private Beach. No Trespassing."

I ignored the sign and bounded down to the potty. It wasn't locked, and it wasn't occupied. I peed for over a minute. Yes, I did time it.

The race seemed so much better after my pit stop. I forgot to mention that even though I had to pee, I took water at every water station. I still needed to keep hydrated even if my bladder was full.

Having relieved myself, I was better able to focus on keeping an even pace and better able to observe the other runners. I learned a lot about myself on that course...

To be continued.

Living Fit Is My #1 Job!

Bayshore Marathon Part 1

2009-05-26T09:44:00.004-05:00

I will need to report this in parts as I am quite busy with the shortened week here due to Memorial Day. Memorial Day itself reminds me of the great sacrifice of so many for the country. What I did last Saturday is nothing compared to what is done by the brave men and women in the Armed Forces who put their lives in harm's way for their country.

The Marathon, pt. 1
Friday, I did not run at all. The kids had field day in Bay City (about 70 miles from home.) After we picked them up there, we headed to Traverse City on the other side of the state. It took about 2 hours to get there. After a little confusion with the map, we found the registration. It was well organized and not too crowded. I received a nice running shirt and running socks, my bib, and my timing chip.

Then we went out to eat. I had a chicken salad. That was my last solid food until after the race. I learned early on that if I run longer distances with solid food in my stomach, my stomach rebels. IN addition, I drank a lot of water and some Gatorade all day to make sure I would be well-hydrated for the race. After dinner, we drove to my in-law's house outside of Gaylord.

It's an hour drive from Traverse City to Gaylord. The race started at 7 AM. I wanted to get their earlier enough so that I would not be stressed trying to get there on time. That meant that we needed to leave at 5 AM. I planned to get up at 4 AM. Yikes!

When we arrived at my in-laws, I laid all my clothes out, attached my timing chip to my shoes, and headed to bed at about 9:30 PM. The next morning, I didn't roll out of bed until 4:30 AM. Oops. Before I put my clothes on, I lubed up with Body Glide. I put it on any part that might get chaffed. I even put it between my toes , as well as other cracks and crevices. We rolled out at 5:15 AM. My wife drove while my in-laws watched the kids. We arrived in plenty of time which was good, because I still had some solid waste to evacuate from my body. There were lines for the porta-potties, but I didn't need to wait too long.

About 5 minutes before the start, they played the National Anthem. How sad that so few know the words. I headed towards the back because I didn't want to feel demoralized by having tons of people passing me. The website now says that there were 1384 finishers. The race was capped at 1700 entrants. Anyhow, there was a crowd. Soon a cheer went up from the crowd as the race started. I couldn't believe that I was beginning my first marathon. I was choked up. I started to get emotional, but quickly pulled things together. I had a long way to go, and I couldn't waste energy on that sort of thing. I regained my composure and excitedly continued down the 26.2 mile path.

Soon, I would discover that it was nothing like I expected...

To be continued.

4:38:04

2009-05-23T18:18:00.004-05:00

26.2 miles
4 hours 38 minutes 4 seconds
10:37 minutes/mile
1067th out of 1375
703rd out of 825 men
142nd out 161 men ages 40-44
1st half rank 1210 @ 2:18:50
2nd half rank 915 @ 2:19:14
More information to come.

I DID IT!!!!!!!!!!!

Living Fit Is My #1 Job!

20 hours

2009-05-22T09:29:00.002-05:00

Yesterday's Training:
Weight: 228.5 lbs.
Morning Run: 3 miles @ 9:17 easy run week
Afternoon Run: 2 miles intervals with daughter
Strength Training: None

Weekly run total: 18 miles

Last Week's Total: 45 miles
This morning's weight: Forgot to weigh myself

Training done, only the big event to go. I am excited, nervous, and a bit scared.

47 hours

2009-05-21T06:49:00.002-05:00

Yesterday's Training:
Weight: 231.5 lbs.
Afternoon Run: 5 miles @ 9:42 easy run week
Strength Training: Legs & Shoulders

Weekly run total: 13 miles

Last Week's Total: 45 miles
This morning's weight: 228.5 lbs.

I will start running the marathon in 47 hours. The awards ceremony will be at 11:00 AM. That puts a smile on my face since I will not be finished until closer to 12. I hope to post my last pre-marathon update tomorrow morning. Then, I probably will not get a chance to give a post-race update until Tuesday.

M-2

2009-05-20T11:44:00.001-05:00

Yesterday's Training:
Weight: 231.5 lbs.
Morning Cardio: Bike on Indoor Trainer for 30 min @ 92 RPM
Afternoon Run: 3 miles @ 11:48 with daughter
Strength Training: Chest and Biceps

Weekly run total: 8 miles

Last Week's Total: 45 miles
This morning's weight: 231.5 lbs.

M-3

2009-05-20T11:42:00.001-05:00

Yesterday's Training:
Weight: 229.5 lbs.
Afternoon Run: 5 miles @ 9:55 easy runs this week
Strength Training: none

Weekly run total: 5 miles

Last Week's Total: 45 miles
This morning's weight: 231.5 lbs.

Week 116 & M-4

2009-05-18T18:24:00.004-05:00

Last Week's Weight: 231.5 lbs.
Today's Weight: 29.5 lbs. (-2.0)
Total Lost: 150.5 lbs.

Fat Ratio:
Lean Mass:
Fat Mass:
Waist:
I forgot to take those measurements this morning.

I hoped to be lighter by now, but I will take what I got. I am just focused on the Marathon this Saturday. Everything else is a blur. So far, I am worried about finishing the race...not really, but then again really. I am even more concerned about injuring myself or getting sick so that I cannot run in the race.

In fact, I got a terrible headache yesterday afternoon. I slept most of the day and all night. I still feel like it might come back. I am not sure if it's allergies, not enough sleep, anxiety, a bug, or some combination thereof.

I can hardly believe I am going to do this. I think about what things were like before 2007. I did nothing that could be considered exercise. I ate candy and sweet baked goods every day. I was miserable and disgusted. I was a medical disaster waiting to happen. Since then I started exercising and eating healthy. In a relatively short time, I lost a lot of weight, became active, and have a much more positive outlook. I have run a 10 mile race, a sprint triathlon, and a half-marathon. I have given three talks about my journey of fitness. I have learned a lot of valuable lessons on this bumpy road. I have many more to learn. I expect to learn a few over 26.2 miles I will be running.

Looking at where I have been and where I am, I am humbled. It seems like something that happens to other people. It sounds like something that other people accomplish. I am in sort of a surreal haze this week. All I can do is thank God.

Yesterday's Training:
Weight: 231.5 lbs.
Run: none
Strength Training: none
Day off

Weekly run total: 0 miles

Last Week's Total: 45 miles
This morning's weight: 229.5 lbs.
Yesterday was a rest day.

This is my full blown taper week. No hard runs. No long runs except the big one of course. I plan to run about 20 miles: 5 miles each day Mon-Thurs, rest on Friday, complete a marathon on Saturday.

"Good captains are not made on still waters." I couldn't track down the source for this one, but I heard it somewhere.

Living Fit Is My #1 Job!

M-5

2009-05-17T12:36:00.001-05:00

Yesterday's Training:
Weight: 231.5 lbs.
Morning Run: 3 miles @ 9:32
Afternoon Run: 4 miles @ 11:14 with daughter
Strength Training: none

Weekly run total: 45 miles

Last Week's Total: 57 miles
This morning's weight: 231.5 lbs.

M-6

2009-05-16T14:15:00.001-05:00

Yesterday's Training:
Weight: 229.5 lbs.
Morning Run: 10 miles @ 9:56
Strength Training: none

Weekly run total: 38 miles

Last Week's Total: 57 miles
This morning's weight: 231.5 lbs.

M-7

2009-05-15T09:35:00.001-05:00

Yikes! Only a week away. Actually, I can't wait to get it done and over. This marathon is consuming my life.

Yesterday's Training:
Weight: 228 lbs.
Morning Run: 5 miles @ 9:54
Afternoon Run: 2 miles @ 8:36
Strength Training: none

Weekly run total: 28 miles

Last Week's Total: 57 miles
This morning's weight: 229.5 lbs.

M-8

2009-05-14T05:31:00.001-05:00

Yesterday's Training:
Weight: 230.5 lbs.
Morning Run: 4.5 miles Intervals
Afternoon Run: 2.5 miles @ 9:07
Strength Training: none

Weekly run total: 21 miles

Last Week's Total: 57 miles
This morning's weight: 228 lbs.

M-9

2009-05-13T05:32:00.002-05:00

Yesterday's Training:
Weight: 230.5 lbs.
Morning Run: 4 miles @ 9:19
Afternoon Run: 3 miles @ 11::21 with daughter
Strength Training: none

Weekly run total: 14 miles

Last Week's Total: 57 miles
This morning's weight: 230.5 lbs.

M-10

2009-05-12T06:56:00.001-05:00

Yesterday's Training:
Weight: 231.5 lbs.
Morning Run: 3 miles @ 8:55
Afternoon Run: 4 miles @ 9:14
Strength Training: none

Weekly run total: 7 miles

Last Week's Total: 57 miles
This morning's weight: 230.5 lbs.

Week 115 & M-11

2009-05-11T08:36:00.003-05:00

The End Is in Sight!

Last Week's Weight: 231.5 lbs.
Today's Weight: 231.5 lbs. (+/-0)
Total Lost: 148.5 lbs.

Fat Ratio: 19.0% (+/-0)
Lean Mass: 187.5 184.7 lbs. (+/-0)
Fat Mass: 44 lbs. (+/-0)
Waist: 43.0 inches (+/-0)

What can I say. I thought for sure I would have a loss, but instead I was 5.5 lbs. heavier this morning than yesterday. I can't explain it. It just is.

Yesterday's Training:
Weight: 226 lbs.
Run: none
Strength Training: none

Weekly run total: 0 miles

Last Week's Total: 57 miles
This morning's weight: 231.5 lbs.
Yesterday was a rest day.

This week I begin to taper down my running before the race. The idea is that I have already put in all the training needed to complete the marathon. Now, I need to cut back this week just enough to keep my cardio fitness and my endurance up while giving my body a chance to rest up. Next week, I will cut way back so that my body will very well rested and itching to get out there and run 26.2 miles.

"Rome wasn't built in a day." - John Heywood

Living Fit Is My #1 Job!

M-12

2009-05-10T20:40:00.002-05:00

Yesterday's Training:
Weight: 226 lbs.
Morning Run: 6 miles @ 9:47 cold and rainy
Afternoon Run: 3 miles @ 11:19 with daughter
Strength Training: none

Weekly run total: 57 miles

Last Week's Total: 53 miles
This morning's weight: 226 lbs.

M-13

2009-05-09T18:45:00.001-05:00

Two Weeks to go!

Yesterday's Training:
Weight: Unknown-No Scale
Morning Run: 12 miles @ 10:20
Strength Training: none

Weekly run total: 48 miles

Last Week's Total: 53 miles
This morning's weight: 226 lbs.

M-14

2009-05-09T18:44:00.000-05:00

Yesterday's Training:
Weight: Unknown-No Scale
Morning Run: 6 miles @ 9:52
Afternoon Run: 3 miles @ 9:27
Strength Training: none

Weekly run total: 36 miles

Last Week's Total: 53 miles
This morning's weight: Unknown-No Scale

M-15

2009-05-09T18:42:00.001-05:00

Yesterday's Training:
Weight: Unknown-No Scale
Morning Run: 6 miles @ 9:48
Afternoon Run: 3 miles @ 9:19
Strength Training: none

Weekly run total: 27 miles

Last Week's Total: 53 miles
This morning's weight: Unknown-No Scale

M-16

2009-05-09T18:40:00.001-05:00

Yesterday's Training:
Weight: 229 lbs.
Morning Run: 6 miles @ 9:49
Afternoon Run: 3 miles @ 9:18
Strength Training: none

Weekly run total: 18 miles

Last Week's Total: 53 miles
This morning's weight: Unknown-No Scale

M-17

2009-05-09T18:37:00.002-05:00

Catching up on the week. I was at a conference Tuesday-Friday without time or access to the internet.

Yesterday's Training:
Weight: 231.5 lbs.
Run: 3 miles @ 9:27
Run: 6 miles @ 9:38
Strength Training: none

Weekly run total: 9 miles

Last Week's Total: 53 miles
This morning's weight: 229 lbs.

Week 114 & M-18

2009-05-04T07:03:00.002-05:00

Last Week's Weight: 228 lbs.
Today's Weight: 231.5 lbs. (+3.5)
Total Lost: 148.5 lbs.

Fat Ratio: 19.0% (+/-0)
Lean Mass: 187.5 184.7 lbs. (+2.8)
Fat Mass: 44 lbs. (+0.7)
Waist: 43.0 inches (+/-0)

I'm not upset about the weight. It's been in flux all week. I just need to stay the course.

Yesterday's Training:
Weight: 229 lbs.
Run: none
Strength Training: none

Weekly run total: 0 miles

Last Week's Total: 53 miles
This morning's weight: 231.5 lbs.
Yesterday was a rest day.

M-19

2009-05-04T07:01:00.000-05:00

Yesterday's Training:
Weight: 229 lbs.
Run: 3 miles @ 11:09 pace with daughter evening
Strength Training: none

Weekly run total: 53 miles

Last Week's Total: 42.3 miles
This morning's weight: 229 lbs.

M-20

2009-05-02T18:40:00.002-05:00

Yesterday's Training:
Weight: 230.5 lbs.
Run: 20 miles @ 11:16 pace, morning
Strength Training: none

Weekly run total: 50 miles

Last Week's Total: 42.3 miles
This morning's weight: 229 lbs.

I was going to split the running 14 & 6, but as I was running the 14, I imagined how I would be obsessed with needing to go run again and how psychologically difficult it would be. Since I was feeling pretty good, I decided to do the whole thing at once. It was tough, but it gave me a chance to rehearse some of the mental tricks I was planning to use to help me get through the last 8 miles of the marathon. I addition, it gave me a lot of confidence that I will actually be able to do the entire 26.2 miles. I was definitely whipped when I finished, but I was able to function after a little nap and my legs feel fine.

M-21

2009-05-01T19:21:00.002-05:00

Yesterday's Training:
Weight: 229 lbs.
Run: 3 miles intervals with daughter, morning
Strength Training: Back & Tricpes 45 min.

Weekly run total: 30 miles

Last Week's Total: 42.3 miles
This morning's weight: 230.5 lbs.

I felt strange running so little yesterday, like I have been sloughing off.

M-22

2009-04-30T05:48:00.002-05:00

Yesterday's Training:
Weight: 227.5 lbs.
Run: 4.5 miles Intervals, morning
Run: 4.5 miles @ 9:30 pace, Early Evening, Very Tired
Strength Training: Abs 30 min. evening

Weekly run total: 27 miles

Last Week's Total: 42.3 miles
This morning's weight: 229 lbs.

I was sleepy all day yesterday. I don't think I am getting enough sleep.

M-23

2009-04-29T07:02:00.001-05:00

Yesterday's Training:
Weight: 226.5 lbs.
Run: 6.2 miles @ 9:41 pace, morning
Run: 5 miles @ 11:40 pace, late afternoon with daughter
Strength Training: Chest & Legs 50 min. evening

Weekly run total: 18 miles

Last Week's Total: 42.3 miles
This morning's weight: 227.5 lbs.

Hiking and Happiness

2009-04-28T17:15:00.002-05:00

I have felt much pain, shame, and anger over my weight. I could make plenty of lists about all the terrible things associated obesity. I used to think how unfair that the world is biased. I used to think how horrible that seat belts, amusement park rides, and furniture wasn't made for fat people. I used to think how cruel it was that world didn't find me beautiful because of my extra ton-age.

I used to dream that I would slim down to a nice svelte physique, comfortably fit in an airplane seat, and never wonder if I would cause an elevator to go past its weight capacity. I used to dream of being athletic. I used to dream of women swooning over me. I used to dream about how much easier and wonderful life would be once I hit that magic number on the scale.

Somewhere along the way, I gave all those things up. Somehow, I figured out that my happiness in life would never change no matter what number was on the scale. I discovered I had used my obesity as an excuse, a "whipping boy," the reason for all my problems. I think that I gave up a lot of dreams and hid behind the fat.

I walked on this path of fitness for a short time in the grand scheme of things, but I have a long way to go. I am not taking about weight loss, but about straightening out my thinking, creating a positive outlook, and enjoying life as it is right now. I do not walk this path in order to get into designer jeans, to ride on that special roller coaster, or have the ladies check me out. I walk this path because of what God has given me right now.

1. I have all my parts in working order.
2. I am intelligent (just don't ask my wife)
3. I have a good sense of humor.
4. I have a great smile.
5. I am caring.
6. I have many talents including music, writing, and performing.
7. I have a loving devoted wife
8. I have wonderful children who are full of life.
9. I have a strong faith rooted in history with factual evidence.
10. I live in a beautiful part of this planet.
11. I live in a country that values freedom and has an ethic that cares for those in need.
12. I have a job and a relative life of ease
13. I have riches far beyond what my modest paycheck could ever purchase.
14. I have some good friends.

How can I not be happy right now with a list like that? Notice, there is not a single reference to my weight on that list. In fact, the list is not dependent on whether I am 500 lbs. or 150 lbs. This list is also list of reasons to continue to walk the path of fitness. Because I have all these great things going for me, I want to make the most of them. As I walk this path, I enjoy these things all the more. It's like walking through the woods. A quick jaunt into the woods doesn't reveal much. A drive through reveals even less. However, take a nice long stroll through the woods and you will start to notice the smells, the sounds, the movements, the colors, the mosses and ferns, the critters, the bugs, the sun, the different trees, and all the wonder and splendor of the surrounding world. Take a long walk through the woods, and the world around you becomes more vibrant. So it is with the path of fitness. The longer you walk that path, the more vibrant your world becomes. All those wonderful things are there in the woods regardless, but the longer you walk the path, the better they all become.

Just some thoughts.

Living Fit Is My #1 Job!

M-24

2009-04-28T06:58:00.003-05:00

Yesterday's Training:
Weight: 228 lbs.
Run: 4 miles @ 9:52 pace, morning chilly
Run: 5 miles @ 9:52 pace, late afternoon warm and muggy
Strength Training: Abs 30 min.

Weekly run total: 9 miles

Last Week's Total: 42.3 miles
This morning's weight: 226.5 lbs.

Week 113 Weigh-In & M-25

2009-04-27T06:06:00.006-05:00

Last Week's Weight: 232 lbs.
Today's Weight: 228 lbs. (-4.0)
Total Lost: 152 lbs.

Fat Ratio: 19.0% (-0.5)
Lean Mass: 184.7 lbs. (-2.1)
Fat Mass: 43.3 lbs. (-1.9)
Waist: 43.0 inches (-0.5)

Thus ends my calorie restriction. I lost a total of 9 lbs. I suspect I will still lose weight during my training. I doubt I will lose another 13 lbs. which would bring me to my original goal weight for the marathon. I can't complain. 9 lbs. in a month is quite a bit, and every pound lost is that much less pounding my body must take.

M-25

Yesterday's Training:
Calories In: 2000
Weight: 228.5
Weight Training: None
Run: None
Yesterday was a rest day.

Weekly run total: 0 miles

Last Week's Total: 42.3 miles
This morning's weight: 228 lbs.

This week's running goals are Monday-9, Tuesday-9, Wednesday-9, Thursday-3, Friday-20, Saturday-3, Total=53

On my trip last week, I had the opportunity to indulge in a couple of cigars. I am starting to develop a taste for ACID cigars. At first, I wasn't too sure about its sweetness, but now I like it.

"If I had taken my doctor's advice and quit smoking when he advised me to, I wouldn't have lived to go to his funeral." George Burns

Living Fit Is My #1 Job!

M-26

2009-04-25T20:23:00.002-05:00

Yesterday's Training:
Calories In: 2000
Weight: unknown
Weight Training: None
Run: 3.3 miles @ 11:47 min/mile pace, ran with daughter in race, stayed with her. It was cold and up and down the fairways of a golf course.
Run: 0.5 miles with 2nd daughter in a fun run

Weekly run total: 42.3 miles

Last Week's Total: 37 miles
This morning's weight: 228.5 lbs.

M-27

2009-04-25T20:20:00.001-05:00

Yesterday's Training:
Calories In: 2000
Weight: unknown
Weight Training: None
Run: 12 miles @ 11:34 min/mile pace, early morning, cold out, just took it nice and easy, was beautiful out in the northern Michigan woods.

Weekly run total: 38.5 miles

Last Week's Total: 37 miles
This morning's weight: unknown

M-28

2009-04-25T20:18:00.004-05:00

Yesterday's Training:
Calories In: 2000
Weight: unknown
Weight Training: None
Run: 6 miles @ 10 min/mile pace, early morning, cold out, felt lethargic
Run: 3 miles @ 9:13 pace, afternoon, much warmer, ran in shorts and t-shirt, felt great

Weekly run total: 26.5 miles

Last Week's Total: 37 miles
This morning's weight: unknown

M-29

2009-04-25T20:15:00.003-05:00

Yesterday's Training:
Calories In: 2000
Weight: 231 lbs.
Weight Training: None
Run: 4 Miles, 2 with girls, 2 on my own, early morning

Weekly run total: 17.5 miles

Last Week's Total: 37 miles
This morning's weight: unknown

M-30

2009-04-22T07:47:00.004-05:00

Yesterday's Training:
Calories In: 2000
Weight: 231.5 lbs.
Weight Training: Back and Triceps 45 min. Morning
Bike: 30 min. @ 90 RPM (Indoor Trainer)Morning
Run: 4.5 mile Intervals=10 min jog, (2 min sprint, 1.5 min walk, 0.5 min jog) x 6, 13 min jog (outdoors, cold, I felt lethargic) late afternoon
Weekly run total: 13.5 miles

Last Week's Total: 37 miles
This morning's weight: 231 lbs.

I just started this, but I will be out of town for a few days without internet access, so I won't be able to update until the beginning of next week.

Daily Report on Marathon Training M-31

2009-04-21T05:51:00.005-05:00

I decided to write down what I was doing each day until the marathon for my own benefit.

Yesterday's Training:
Calories In: 2000
Weight: 232 lbs.
Weight Training: Chest and Legs 45 min. Morning
Run: 6 mile run @ 10 min. pace (cold, rainy, windy)Morning
Run: 3 mile run @ 11-12 min pace (indoors training kids) Evening
Weekly run total: 9 miles

Last Week's Total: 37 miles
This morning's weight: 231.5 lbs.

Week 112 Weigh-In

2009-04-20T06:12:00.003-05:00

Last Week's Weight: 232 lbs.
Today's Weight: 232 lbs. (+/-0)
Total Lost: 148 lbs.

Fat Ratio: 19.5% (-1.2)
Lean Mass: 186.8 lbs. (+2.8)
Fat Mass: 45.2 lbs. (-2.8)
Waist: 43.5 inches (-1.0)

I was disappointed to see the scale number. My disappointment isn't with myself. I exercised. I ate healthy. I stuck to my training plan. My disappointment is simply in that I really wanted to be much lighter for my marathon. I am scheduled to be finished with the calorie restriction after this week. I don't want to be working on an energy deficit as I approach the race. I guess I should have started to the calorie restriction thing a month earlier. Oh well...coulda, shoulda, woulda.

On the other hand, I was pleasantly surprised at some of the other numbers. If my measurements were accurate, My fat ratio went down. I gained lean mass. I lost fat mass. I lost an entire inch off my waist. That is all huge in my book and I am very happy with that.

Perhaps the next week, I will continue to lose fat, but not gain any lean. That's my hope at least.

We had some great weather here at the end of last week. It got up to 70. I can't wait until we have that weather all the time. This week is starting off bad. Rain today, tomorrow, and Wednesday. Wednesday's rain is supposed to be mixed with snow (Boo!). However, I must ratchet up my miles this week, so I am doomed to run in the cold rain. I don't mind warm and rainy, but cold and rainy is simply miserable. I don't know how they do it in Oregon and Washington. I just hope that I don't get sick.

"Whether you think you can or whether you think you can't, you're right."--Henry Ford

Living Fit Is My #1 Job!

Week 111 Weigh-In

2009-04-14T07:09:00.003-05:00

Last Week's Weight: 232 lbs.
Today's Weight: 232 lbs. (+/-0)
Total Lost: 148 lbs.

Fat Ratio: 20.7%
Lean Mass: 184 lbs.
Fat Mass: 48 lbs.
Waist: 44.5 inches

Things might have been better, but I overindulged on Sunday. We had a big breakfast at church, but I did fine there. For dinner, we went to a brunch at the local hotel where I went overboard. Plus, I had some candy. Anyhow, that was then, this is now. Those things happen, but fitness doesn't. You must work at it, and so I do.

"Our greatest glory consists not in never falling, but in rising every time we fall."--Oliver Goldsmith

Living Fit Is My #1 Job!

Little Bit Frustrated

2009-04-10T06:57:00.002-05:00

The scale has not budged this week except for this morning when it went up a half pound. I know that it doesn't really count until my Monday weigh-in, but it's still frustrating. Psychologically, I want to cut my calories back. Logically, that doesn't make sense. In fact, I wonder if I restricted my calories too much to begin with and now I am feeling the effects of screwing around with my metabolism. On the other hand, I have been putting in the exercise. 1-2+ of cardio every day. Weight lifting 3 days a week. In the end, it's not really about the scale number. It's about being as ready as I possibly can be for this marathon. The less weight I am lugging for 26.2 miles, the better off I will be.

Living Fit Is My #1 Job!

How Not To Diet

2009-04-08T10:07:00.002-05:00

Throughout my life, I have been on many diets. I sort of thought of myself as a dieting expert. Funny, I was about 380 lbs. and thought of myself as a dieting expert. In one sense, I did know what to do. I knew what healthy foods were. I knew about portion control. I knew about having a well balanced diet. I knew about avoiding restaurants, highly refined and processed foods such as sugar, white flour, pepperoni, hot dogs, etc... I knew to avoid high fat foods. I knew that it needed to be a lifestyle. I knew all that, but there I was 380 lbs.

In truth, I didn't think of changing my lifestyle, but making temporary changes to achieve a certain weight at which point, I wouldn't feel guilty for eating all those terrible foods. When you are thin and eat horrible, people look at you as a role model, an example of what they want, and of course someone to envy. Therefore, my goal was always to get to a certain, to look thin, to appear healthy and fit so that I could eat unhealthy.

When I started this journey of fitness, I did start with a weight goal. I wanted to lose half my body weight. However, there was a bigger goal in mind. I was going through a lot of stress at the time (and still am). I have seen a lot of people end with nervous breakdowns, panic attacks, heart attacks, and even death because they weren't fit. All things bringing so much stress in my life couldn't be dealt with if I was sick, in the hospital, incapacitated, or dead. I knew that I had start living fit or I was going to bring a lot of hardship on myself and the people around me because I was refusing to take care of my health. So the weight loss was only a sub-goal in the grander scheme of things. Though I think it was more important to me at the beginning than it is now. Anyhow, fitness is the grand goal.

Having fitness as my goal is a wonderful goal. It's not some far off, pie in the sky dream like reaching a certain weight on the scale always seems to be. I can achieve fitness every day. Each day, I can eat healthy. Each day I can be active by exercising, playing with my kids, going for a walk, or just getting my butt up and doing something. Weighing less does play a part in living fit. The closer to a healthy weight I get, the more active I can be. The closer I get, the more opportunities I have. For example, could you imagine a 380 lb. person trying to go up a rock climbing wall, competing in a triathlon, or even fitting in a single seat with no extender on an airplane? When all is said and done, I can live fit every day.

Living fit each day, doesn't mean perfection. It doesn't mean I won't eat a cookie, or skip some exercise or just veg out on the couch. It doesn't mean that I will always eat the best things at a potluck or at a restaurant. I doesn't mean that I will lose weight every week until I am at a healthy weight.

Living fit means making making a pattern of eating healthy and staying active. It means accepting that you will not be perfect, but not using that as an excuse to live unhealthy. Before, I lived unhealthy with a few healthy aberrations thrown into the mix. Now, I live healthy with a few realistic, less-healthy moments thrown into the mix. Living fit means living in a different world. It means living in the same world, but with a different world-view/paradigm/outlook/model (not sure which word fits best).

Therefore, I do not consider myself to be on a diet (with the exception of my current calorie restriction for the purpose of preparing for the marathon). For me the word diet means a temporary way of eating. Diet are what you go on. Normal eating is how you live. Therefore, I believe that diets are not the answer for long term fitness and health. Making a new normal is the key. With fitness as a goal, the scale numbers will follow as a bonus. The numbers may not be high or dramatic or quick, but they will be real.

WebMD had an interesting article on how not to diet. They say to avoid the five following dieting techniques:

1) Diets which focus on particular foods or food groups like the cabbage soup diet, some of the low-carb diets, or any diet that forbids a particular food. On one hand, they can be unhealthy because of what you miss out from certain foods or food groups. On the other hand, having something restricted can cause us to crave those foods leading to binging.

2) Detox diets are simply hokum. The body is well equipped with any toxins in the body.

3) Diets with "miracle" foods or supplements don't cause weight loss.

4) Fasting and very low-calorie diets will slow down your metabolism causing you to gain weight on fewer calories. This is the culprit behind the "yo-yo" dieting.

5) Diets that sound too good to be true ARE. This is where those slime balls on TV tell you about some secret to weight loss that the government, food industry, farmers, or aliens are trying to keep you from knowing so that they can have control over your life and make more money. They tell you that shoving a dozen donuts in your pie hole every day and eating a bucket of fries as a snack isn't cause of your weight gain. No, it's some evil organization that is making you fat. the truth is that it is these charlatans are the ones who are trying to make money off of us being fat.

My conclusions: 1) All of these diets probably show results at first, but I suspect that they are not sustainable over the long haul at best and may hurt your health at worst. 2) The only way to lose weight is if the calories you take in are less than the calories you use. So instead of finding some gimmick to achieve this, we should find a way to make healthy eating habits with slightly less calories than needed coupled with expending more calories with increasing our daily activity. This, in my opinion, has the best chances of being sustained for the long haul. 3) There are psychological factors that will aren't addressed by any diet that need to be addressed to make healthy living a lifestyle. 4) As I said earlier, fitness is a better goal than the number on the scale.

Living Fit Is My #1 Job!

Week 110 Weigh-In

2009-04-06T09:34:00.002-05:00

Last Week's Weight: 237 lbs.
Today's Weight: 232 lbs. (-5)
Total Lost: 148 lbs.

Fat Ratio: 20.7%
Lean Mass: 184 lbs.
Fat Mass: 48 lbs.
Waist: 44.5 inches

The biggest problem I have had with calorie restriction is dealing with hunger and weakness. I have been adjusting and adding calories each week has helped. Today, I can eat 1800 calories. Woohoo! Anyhow, the way I have dealt with the hunger is drink coffee and tea. Coffee during the day and no-caffeine tea at night. Plus, I have kept in mind my training. In training, you must do what is hard, uncomfortable, and even painful. For now, this includes suffering through hunger pains.

Living Fit Is My #1 Job!

Back on Target

2009-04-05T14:22:00.004-05:00

Wow, my last post was a real downer. I am doing much, much better. I think that I do have some form of S.A.D. Anyhow, I didn't eat quite as healthy during that time. I kept up my running, but was not enthused. If I hadn't signed up for the marathon, I might have stopped running. I think it all fed off each other in a downward spiral of feeling down, poorer eating, and less exercise. I did gain a little bit of weight which also played into the whole mix.

I think I am back on track now. Again, I have signing up for the marathon to thank. I looked at how little time between now and Memorial Day weekend there was to get ready. I thought about how best to use the little time left to get ready especially in light of my flagging enthusiasm for running. I came to the conclusion that losing as much weight as possible by the end of April would be the best thing I could do. Less weight means less wear and tear on the body. In turn, that means more endurance.

In order to lose the weight fast (not my normal modus opeerandi), I have done what I refused to do from the beginning of my journey of fitness; I am counting calories. The first week, I ate 1200 calories a day. The second week which ends today, I have eaten 1500 calories a day. The next 2 weeks will be 1800 calories. The final week will be 2000 calories a day.

In addition, I will make sure that I do 1-2 hours of cardio each day. Also, I started lifting weights again. On March 30, I weighed 237. This morning I weighed 231. I am shooting to weigh 215 by marathon day.

The reason I am not restricting my calories in May is because I don't want to risk losing muscle during my hardest training days. I don't plan to go wild. I will just eat sensible as I have most of the time during my journey of fitness.

I am not sure if my plan makes any sense, but there it is. I guess time will only tell if it works.

Thanks everyone for your encouraging words.

"If you don't know where you are going,
you'll end up someplace else."
Yogi Berra

Living Fit Is My #1 Job!

What's Wrong With Me!!!!!

2009-02-24T10:47:00.002-05:00

I don't know what is going on, but over the past month or so, I have become more and more down. I don't know if it is depression, S.A.D., or what. Over the last week or so, I haven't cared too much about eating healthy, and my exercise routine has decreased. I am still running, but just about everything else has come to a halt. I am quite busy at work and have lots to do at home, but I have no energy or drive to do any of it. I feel like I am in a downward spiral. I hope I come out of this soon.

Sorry that my post is such a downer, but that's where I am at.

Living Fit Is My #1 Job!

2 Years and Still on my Journey

2009-01-29T20:29:00.002-05:00

It's been 2 years since I began my Journey of Fitness. I figure since I have been so lax in my blogging that I ought to give a little update.

1. Weight has not changed much. I am hovering between 229-231.

2. I am busier than ever with lots of stressful things happening--thankfully, I am better able to deal with it because of my fitness level.

3. I gave a talk to a local TOPS group. I had a lot of fun doing it, and I am thinking about marketing myself to give more of these talks. My basic message is that of striving to live fit by eating healthy and exercising.

4. In Dec. I ran a 10k in 54:49 at a 8:50 pace. When I signed up, I thought I might be under 220 by the race, so I didn't sign up for heavyweight category. If I had, I would have taken first place in that division. Doh! Also, My oldest daughter ran the 5k, my wife walked the 5k, my second daughter ran the 1 mile kids race, and my 3rd ran the 1/4 mile kids race. Seeing my family get involved was much better than running the race in under 9 minute miles.

5. My oldest and I are running in a race this Saturday called the Frozen Blueberry Race. Brrrr!

6. I think I am insane for signing up for a marathon. I am in my third week of training and already ran a 15 miler. This is going to be tough!

7. I think I might have S.A.D. but I still can't bring myself to buy one of those outrageously priced lights.

8. I miss blogging, and I do check other sights out, but I just don't seem to have the time to blog regularly these days. I hope that changes soon.

Carpe diem--Homer

Living Fit Is My #1 Job!

Don't Fear Christmas

2008-12-18T16:37:00.006-05:00

Sorry that I have had so little time to blog lately. I do miss it. I will catch you up after the New Year. Right now, I have a few thoughts about Christmas and living a healthy lifestyle.

Not only is this time of the year filled with all sorts of unhealthy foods, but everyone is encouraged and expected to indulge again and again. Now, I don't ban any foods. I don't tell myself that I can't have this or that. I do indulge now and then. However, the atmosphere this time of the year produces an dull itchy sensation in the veins in my forearms. I feel the need to nosh on every cookie, candy, mixed drink, nuts, chocolate goody that comes my way. At times, the urge seems overwhelming. A voice tells me that I have done so well, it will be okay. I exercise a lot. I will burn the calories. Besides, you can make up for it after New Year's.

I believe the cravings to be psychological. Any physical cravings are the result of my psychological weakness. Therefore, I am challenging myself to live and eat health during the Christmas season instead of fearing it. I will not simply try to minimize the damage or give in until January. I plan to use the following psychological tactics to fight my psychological shortcomings:

1) Remind myself that if I don't eat or drink that sumptuous treat even if it only appears once a year, my head will not explode; I will not die; the earth will still rotate and spin; my life will not be diminished; the party/dinner/family time will not be ruined.

2) Remind myself that a treat for my body is to eat healthy and in moderation. Overindulging leaves my body tired, uncomfortable, and cranky. Eating healthy fuels my body to do what needs to be done, to train, and to feel good physically.

3) Remind myself to respect myself. Giving over to abandon shows that I have little respect for myself. Why should anyone else respect me if I don't respect myself. I am worth treating my body with special care.

4) My happiness and joy are not defined by the foods I eat, but by who God has made me. I don't need to eat that Christmas cookie in order to enjoy myself.

5) My children watch and learn from everything I do. What do I want to teach them about food and holidays?

6) I will not fear the temptations of Christmas, but embrace the challenge of eating healthy and exercising.

This is my plan. Unfortunately, I did not start the month out with this in mind, but it is never too late.

One final thought: There are plenty of Christmas specials that decry the greed associated with Christmas. What about the gluttony associated with Christmas? I think we can decry that too. Celebrating Christmas is not about gifts, nor is it about cookies, cakes, mixed drinks, eggnog, stollen, chocolates, etc... Don't fear them! Christmas is simply about the birth of Jesus to a poor family. Somehow, I think his birth can be celebrated without over-indulging ourselves.

Merry Christmas to all my blogging friends and a happy, healthy New Year!

Living Fit Is My #1 Job!

Still Here

2008-10-27T19:04:00.006-05:00

Sorry, I haven't posted in so long. I have lost some weight, but my scale died since then. I am under 230 and have pictures which I will post when I get a chance. Since my last post my daughter and I ran in another race. She ran 5k with her best time by far. I ran the 10k with a good time, but I know I could have done better. In addition, my wife did the 5k walk. She has been wearing a pedometer and trying to get active. It took a year and half, but I think my new lifestyle is wearing off.

After that, I ran a 15 mile training run. I did not get dehydrated that time and it was a much better experience except it was the toughest run yet.

Last week, my 7 year old demanded that I start training her to run. so now, I am training myself 3 days a week, my oldest daughter 3 days a week, and my second oldest 3 days a week. IOW, I am out running 9 times a week. I am so geeked that I am having such positive influence on my family.

The big news is that last Saturday, my daughter and I returned to our first race. She ran that 5.7 mile that we both ran last year. It's a very hilly course. She demolished her time from last year by 27 minutes. I am soooo very proud of her.

I am flabbergasted at my own achievement. Last year I ran the 5.7 with an 11:14 pace. This year I entered the half-marathon. I knew I could run much faster than last year. For example, my last race I ran at a 9:10 pace for 10k (6.2 miles). However, 13.1 miles is another beast altogether. My 14 mile horror run was at an 11:48 pace. My good 15 mile run was at 10:47. Even though I tried to incorporate hills into my run, I knew that they were nothing like some of the monsters on this course. So I was hoping to finish with a pace around 11:00 which would bring me in around 2hrs 24 minutes.

The night before the race, we drove to my in-laws to spend the night. They were going to watch the other kids. To my horror on race morning, I discovered that my running shoes weren't in the suitcase. Whenever my wife packs me, she always hounds me to double check what she packed. Sometimes I do, but often I don't. I didn't bother. I should have double checked. Now there was no time to get them. Luckily, I wore an old pair of running shoes up to their house. I quit running in them because they were not well padded and rubbed the top of my toes the wrong way. I had no choice, I had to wear them. I only hoped that my feet would survive them.

It rained all morning. It was chilly out, but thankfully the rain stopped before the race began. There were a lot more people running the half than I expected. I figured the more serious runners would enter the half, so I was banking on finishing last and being alone for most of the race. However, I was never alone. There were always other runners around me. The killer hills I remembered didn't seem so bad. Don't get me wrong they were tough, but my training got me through. Miraculously, the shoes never bothered my feet. Thankfully, a good portion of the run was on a dirt trail.

During the run, I knew I was running faster than I had been in my training runs. I was worried that I would run out of steam before the end. I was trying to pace myself so I could complete the race without dying. My hips started to get sore around mile 9. At mile 10, I started to tell myself that I just had a nice easy 5k run. I tried to push out of my mind the previous 10 miles and talk myself into think I was just running a 5k. My sore hips were telling me other wise. However, the thought of only running 5k prevailed. Instead of running out of steam, I increased my pace during mile 10, then a little faster during mile 11, and even faster during mile 12. I crossed the finish line in 2 hrs. 9 mins. and 34 seconds. That was a pace of 9:53.

All I can say is wow. I am grateful that God has given me strength and the wherewithal to run a half marathon and finish in a pace that was over a minute faster than I hoped for.

Some people have asked if I am going to run a marathon. Let me tell you that the half marathon was tough. There is no way that I could have run a marathon. A year ago, I would never have entertained the idea of running a half-marathon. Six months ago, I would have said that I would never have been in good enough shape to run a half marathon by now. I was sooooo wrong. What completing this race has taught me that I am stronger than I think I am. I encourage my daughter during our runs by having her say that she is stronger than she thinks she is. What irony that I needed to learn that very lesson for myself. So the answer is yes I am going to enter a marathon. I found one at the end of May that is on a flat course and not too far away. In addition, I have made up my mind to enter 2 Triathlons next year. One will be an olympic distance in August. The other will be the same one I did this year, but the half-ironman distance.

If you haven't noticed, I have become more self-confident. I have come a long way since my whiny, self-pitying, depressed filled days when I started this journey. I don't believe the confidence comes from the weight loss in and of itself. Instead, I believe the reason is two-fold. One reason is the increased fitness which led me to be able to train for and complete a triathlon and a half-marathon. Second, my biological changes have affected my emotional/psychological well being. This is partly due to the side-effects of weighing less as well the side-effects of living a fit lifestyle.

Sad to say, this does not mean that it gets easy. For example, I pass by a wonderful bakery on the way to the pool. This morning as I was coming home, I thought to myself that I could stop there. Nobody would know. They have these wonderful long johns filled with peanut butter cream. After all I just ran a half-marathon. I could afford to indulge. How easy it would have been to turn in. Frankly, I am not sure why I didn't stop. I didn't use my usually psychological tricks to get pas the temptation. I simply just passed by. I could have stopped an ordered 2 of those fat and sugar filled delights so easily. Sigh...it never gets easy. But it is possible!

"You are stronger than you think you are!"--HalfMan

Living Fit Is My #1 Job!

14 Miles

2008-09-27T14:17:00.005-05:00

Yesterday, I ran 14 miles. I have this bandoleer thingy which holds 4 water bottles plus a pouch to hold my cell phone, gu packs, and facial tissue. I purchased some gu packs for my triathlon only to discover that I can't stand them. gu packs or gel packs are these little packets of syrupy, sweet, gelatinous gunk designed to give endurance athletes a boost of fast digesting carbs. I find them gross. I discovered that I like Sports Beans much better. I have yet to test out the Sports Blocks, but since I don't like gummies, I am in no hurry. Anyhow, since I had some left over, and being as cheap as I am, I wanted to use these things up, so I packed up 2 of them. I missed lunch and my afternoon snack because I get very uncomfortable with food in my stomach when I run long distances. So in addition to the gu, I filled 3 bottle with Gatorade for the extra calories while running. 1 bottle I filled with plain water.

My run started off goofy. I forgot to start my watch, so I had to back track in order to get the right distance figured. I found myself running slow. I am not sure if it was psychological because I knew the run would be long or if it was the result of over training and stress. My wife came down with pneumonia again (2nd time this year), so I had a lot of extra to do around the house. I am not complaining about it, but it was added stress. I had been coming down with the some of the symptoms of over-training. However, my in-laws had come over to help and it would be about the only chance to do my long run according to my training schedule, so I went anyhow. Regardless, I was puttering along.

It was a bit hot and humid, so I started on the Gatorade after 15 min. and took a sip every 15 min. thereafter. At an hour, I forced down my 1st gu pack, followed by some water. At 1:45, I reluctantly, consumed the other one, followed by some water. These stupid gu packs were messy, so I had to use some water to rinse my hands each time.

At this point, the last thing I wanted was something sweet. I wanted water, water, and more water. But dummy me, had only 1/2 bottle of water left and I didn't want to use it up so soon. So I continued to drink the Gatorade and kept reminding myself that it would hydrate me better than straight water. By 2:15, my stomach was churning and the thought of anything sweet left me nauseous. However, I knew that I needed to keep drinking the Gatorade. I did have a few sips of water, but I wanted to save the last of it for near the end.

There was a couple of times I thought I would barf, but I didn't. By the time I hit 14 miles, I was miserable. 2 hours and 38 minutes had passed by since I started. I hobbled another quarter mile back to my house where I drank 2 cups of water and collapsed on the couch. My stomach was in knots, my legs hurt, my hips were sore, my feet were swollen, and I felt terrible. After about an hour, I started feeling better.

I lost about 7 lbs on the run. That's a lot of water loss. I didn't drink anything right before I ran because doing so makes me need to pee on my run. Looking back, I did not drink very much on the run. Each of the bottles carries 8 oz. of liquid. All together I drank about 14 oz of Gatorade. I was having a hard time drinking the vile liquid so I had about 2 oz. left in one bottle and one bottle untouched. I am guessing I had 5-6 oz. of water accounting for the two times I poured water on my hands to get rid of the gu stickiness and the one time squirted some water on my face. That means that I consumed at the most, 20 oz. of liquid. After I returned, I drank 2 glasses (12 oz.) of water totaling 44 oz. which is about 2.75 lbs of water. Still I weighed 112 oz. less than when I started. I am convinced that I felt so bad and the run was so miserable was because I became dehydrated. After a few hours, my muscles felt better, I was no longer nauseous, and I felt pretty good.

I need to rethink my hydration issues before my next long run in 2 weeks and the half-marathon in 4 weeks. That all being said and done, I am pleased that I was able to run 14 miles. Imagine what it would have been like if I was properly hydrated and nourished. 14 miles is a new record for me and shows me that I can finish a 1/2 marathon which is 13.1 miles. 14 miles! Wow! I get a little choked up when I consider where I was 19 months ago. I never imagined that I would go from a 380 lb. blob to completing a triathlon and training for a half-marathon. It's funny how hopeless things seemed at the other end of the spectrum. All I can do is thank God and keep going.

Living Fit Is My #1 Job!

Week 86 Weigh-In Buffet??!!

2008-09-22T18:02:00.002-05:00

Last Week's Weight: 231.4 lbs.
Today's Weight: 230.8lbs. (-0.6)
Total Lost: 149.26 lbs.

Fat Ratio: 20.4%
Lean Mass: 183.7 lbs.
Fat Mass: 47.1 lbs.
Waist: 45.5 inches

Bleh, I was hoping for better, but perhaps the buffet is to blame. Regardless, I don't have much to complain about. At least it's moving in the right direction.

Anyhow, we made a trip to Bay City and Saginaw last Saturday. My wife needed to get her bassoon repaired and I wanted to see what kind of end of season bike deals were to be had. We ate lunch at Applebees and I had their chicken and portabella on a whole wheat bun with fruit. It was quite good. So far so good even though I missed part of my breakfast and my mid-morning snack altogether. As the day progressed, I missed my afternoon snack. By the time 6PM rolled around, I was getting light headed and weak. The prospect of going to another restaurant and waiting for at least a hlaf hour or longer for food was not going to work. Therefore, I was going to stop at a sub shop where I could get something half way decent and FAST. Before we headed to the sub shop, we spotted a buffet. That sounded great, so we went.

We got seated and I headed straight for the salad. I was able to get a healthy plate and they even had fat free dressing. Then I headed for the main course. I found some sweet potatoes and baked chicken breast, but I had to peel off the skin. The meat was dry. I tried the pot roast, but it was dry. I found some fish, but had to scrape off the greasy breading. I decided to eat some dessert, so I took a little sample of 4 different ones. I took a bite of each which was a mistake. All but one tasted like crap.

After, I decided I couldn't stomach any more of this horrible food, I recalled that almost every buffet looks better than it actually is. I wish I had gone to the sub shop. I sat there and looked around at the other people in the restaurant. It was eerie. Every single person in there was obese. Okay, a couple were simply overweight. However, there was at least one person at each table that was extremely obese. One table made my heart sink. One lady was about 500 lbs., another was about 250 lbs. There was an infant, but I wasn't sure which lady it belonged to. However, there were two other children. A boy about 8 years old was around 175 lbs, and a girl about 10 who looked over 200 lbs. This group had been in there before us, and I think the kids were up to get food every time I was. When I was done, the kids were still running around getting food. I saw the girl at the dessert table at least three times.

I walked away having learned a few lessons. 1) I don't belong at buffets. Not only do they provide very little healthy food, but most of the food is bland and gross. Further, it's too easy to lose track with all that food available. Plus, I felt terrible the rest of the day, 2) I am thankful that I have turned from the path I was on. I could easily have reached 500 lbs. and more. What would I have taught my children? Would they have become obese too? I shudder to think of it. 3) Though I was walking in their shoes, I have no idea what I can do to encourage/help anyone who is currently going down that path. "Excuse me. I couldn't help but notice how obese you are. I used to be like that. Please, eat healthy, eat less, and exercise. Have a nice day."

Every once in a while, I used to have someone tell me I should lose weight for my health. That would tick me off. They didn't know whether or not I was already doing something about it. They didn't know that I hadn't been twice that size. They didn't know squat about me. Someone I didn't know telling me I should lose weight just made me mad. As if I didn't know I should lose weight. But that bozo who didn't seem to want to get to know me felt it was his duty to tell something so blatantly obvious just felt insulting. However, I would just smile and say thank you.

My rule of thumb when it comes to giving out such advice is I say nothing unless asked. If it's someone close to me, I will say something like, "Hey, I am going for a walk, I could sure use some company. Let's go." I always loved it when someone asked me to do something with them. If you have any thoughts on the subject, please share them with me.

"Difficulties strengthen the mind, as well as labor does the body."--Seneca

Living Fit Is My #1 Job!

Week 85 Weigh-In I AM TRIATHLETE!!!!!!

2008-09-15T10:06:00.004-05:00

Last Week's Weight: 231 lbs.
Today's Weight: 231 .4lbs. (+0.4)
Total Lost: 148.6 lbs.

Fat Ratio: 20.6%
Lean Mass: 183.7 lbs.
Fat Mass: 47.7 lbs.
Waist: 45.5 inches

I am not concerned about the weight. After the recent huge losses, I think things are just evening out.

Now for the big news. I completed my first triathlon on Saturday. Now before anyone gets overly impressed, most people think of the Ironman triathlon when they hear triathlon. There are actually four basic levels (distances)of triathlons: Ironman, Half-Ironman, Olympic, and Sprint. I did the Sprint distance which was a 500 meter swim followed by a 20k bike followed by a 5k run. My times were as follows:

Swim: 13:27 min.
T1: 3:38 min.
Bike 43:43 min.
T2: 39 sec.
Run: 29:06 min.
Total: 1:30:27

I am quite happy with my results. I made a few mistakes. Overall, I was about 15 min. faster than what I clocked on my run through on Labor Day. I came in 54th out of 99 racers. I came in 36th out of 54 men. In my age group(35-39), I was 9th out of 15. However, I did not compete in my age group. I competed in the Clydesdale division which is for racers over 200 lbs. In my division, I finished 2nd out of 4. I received a plaque for getting second place.

I am thrilled that I actually did a triathlon. This was inconceivable 6 months ago, let alone 85 weeks ago. Now that I have done it, I want more. I loved it. It was so much fun. Whether or not I received an plaque is irrelevant. The fact that I could go out there and compete in such an event and do well is beyond words. I held my own. I came in right in the middle of all three disciplines. I fit in among this group of athletes and it felt great. I want to compete in more triathlons. I can't wait until the next one...but it probably won't be until next spring. Oh well, just that much more time to train.

For right now, I need to set my eyes on the half-marathon. That will be coming up quickly enough. In reality, it will require more endurance than the triathlon did. Although, I will continue to cross train with swimming and biking. In fact, I hit the pool this morning. I worked on the breat stroke which is new to me. All I have worked on for months is the freestyle. I thought I should try and mix things up a bit.

Now for some more from the book I have been readin, "Eat, Drink, and Be Healthy." Last week I ended with the authors critique of several popular diet schemes. He continue by giving his own suggestions for weight control. He has a threefold approach.

1) Get more physically active.
2) Find an eating program that works for you.
3) Become a defensive eater.

1) He explains that physical activity burns calories that would otherwise be stored as fat. It builds and maintains muscles which are what burns most of our calories throughout the day. Without exercise, fat replaces muscle which means your body burns less calories throughout the day. We should exercise at least 30 minutes a day, do things to make our day more active (take the stairs, park far from the entrance, etc...), and find something fun to do.

2) Whatever food program you follow it should be low in refined carbohydrates and have whole grains, vegetables, and fruits. It should avoid saturated and transfats, but provide mono- and poly- unsaturated fats. He recommends a Mediterranean style diet which is low in red meats. Most of all, it must be something that works for you.

3) Defensive eating:
*Stop before you are stuffed.
*Be selective (Don't just eat something because it was put in front of you.)
*Choose small portions. (restaurant portions are huge, enough for 2 people)
*Beware of desserts (Skip the meal and share 1 dessert 4 ways, eat a healthy meal and skip the dessert is even better)
*Slow down and pay attention to your food when you eat.
*Be creative with low-calories options to show that you really care. (in reference to cooking at home).
*Keep track of the calories in the foods you eat. You don't need to formally keep track just be aware of what you are eating.
*Spoil your appetite. Have a snack before your meal so that you aren't starving when you eat.
*Minimize temptation. Don't keep unhealthy for which is supposedly for the kids in the house.
*Be vigilant. Remember the food industry is doing everything they can to get you to buy more of their food. They are not truly interested in your health.
*Try to keep it simple. The less dishes served, the less we eat.

Next week, I will review the chapter on why fats are actually good for us.

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."--Thomas Jefferson

Living Fit Is My Number One Job!

Three Days Until Triathlon

2008-09-10T19:56:00.003-05:00

3 Days left. Today, they set up the transition area and looks like they were getting ready to place the buoys, but I don't know if they got that far. They took over most of the parking lot at the park, so I am not sure where people are supposed to park. The weather forecast says 60% chance of thunderstorms, so I am worried it might get canceled all together. I have trained for so long for this that I would be disappointed if I didn't get to race. Although, I did a run through on Labor Day, it's just not the same as an official race. I know, the journey is the most important part. All the preparations are what I should be proud of. I will probably repeat that if it does get canceled, but still, it will be a major let down.

Living Fit Is My #1 Job!

p.s. I ran 5k at a 9 min pace today. That is a new record for me!

Week 84 Weigh-In I'M FAT!!!!!!

2008-09-08T08:38:00.004-05:00

JANUARY 2007

Last Week's Weight: 235.2 lbs.
Today's Weight: 231 lbs. (-4.2)
Total Lost: 149 lbs.

Fat Ratio: 20.6%
Lean Mass: 183.4 lbs.
Fat Mass: 47.6 lbs.
Waist: 45.5 inches

Wow, I never expected to lose that much this week. It's interesting how our bodies work. Sometimes, the body likes to hang on to the fat despite our best efforts to make a calorie deficit. Other times, it seems to lose the fat when the deficit doesn't seem to be as great. I know in the big picture it all evens out, but it is interesting to see how it works week to week.

Anyhow, I hit two milestones this week. I am below the weight I was when I got married. The body proportions are all different. I thought I might be able to fit into a suit that I bought about a year after I got married. No dice. I have a couple of theories. One, I have much greater muscle mass than I did back then. I also think that much of my fat back then was marbled between my muscles and hanging around in between all my internal organs. Therefore, I had a smaller waist, et al. I believe I now have less fat and more muscle, but my fat mostly below the skin instead of in the muscles and between the organs. It's just a theory. Otherwise I don't know how to explain that I am lighter, but have bigger proportions. I suppose the suit could have shrunk.

AUGUST 2007

The second big milestone is that I now have a BMI under 30. In other words, I AM FAT!!!!! rather than obese. I hope and pray that I will never again be described obese in medical terms. The next big goal besides the ten pound markers are to get under 200 lbs., and then of course down to 190 (if that still makes sense), and finally my ultimate goal in terms of weight is to get under 15% body fat. I am not at all confident that my own body fat calculations are correct. When I get closer to 190, I will try to get an accurate body fat test like the dunk tank test.

I do want to emphasize that even though I am excited about these weight goals being met, my ultimate goal is live a fit lifestyle. That goal can be accomplished each and every day. Yet, it is new each and every day. In other words, I can and do accomplish living fit from day to day, but it is never to be marked as a something as fait accomplis.

I wanted to report a little more on our vacation from a couple of weeks ago. The day after the race, we went to the Michigan Renaissance Festival. We go to this most years and we all have a lot of fun. The kids especially like to watch the jousting. I enjoy the whole atmosphere. Anyhow, they had a rock climbing wall there (Don't ask me how it fits the theme), and my wife wanted to try it. So I paid for her to try it. Well, I had to try it then too. I had a lot of fun. They tried to start me on the difficult wall. Well, having never done it before, I did not make it very far. They then put me on the easy wall, and I got to the top with no problem. That was another goal accomplished.

AUGUST 2008

Finally, I mentioned that I was reading the book "Eat, Drink, and Be Healthy." Here is a little synopsis of what I have read so far.

*The USDA's original food pyramid was misleading and too vague because it didn't differentiate between good and bad fats, good and bad sources of protein, or good and bad sources of carbs. In addition, it made no mention of exercise.

* The new USDA's "My Pyramid" while acknowledging the importance of exercise is even more vague and confusing than the original and necessitates the use of the internet to use it.

* Dr. Willett proposes "The New Healthy Eating Pyramid" which takes into account the body of studies on health and nutrition and corrects the problems he has with USDA's pyramids.

* Chapter 2 deals with deciphering studies and reports concerning diet, nutrition, and weight loss. He gives the following guidelines to help:

1) Pay no attention to studies done on animals. They may pave the way for research on human beings but are never a basis for changing our own diets and habits because the effects on an animal can be quite different for humans.

2) Don't worry about studies done in controlled environments such as hospitals or special research centers. These studies look only at how the body responds to different foods in isolation, but not at over all health risks. Studies done in the real world are the ones to which we should pay attention.

3) Studies that pay attention to disease endpoints are more important that studies that look at intermediary markers that may lead to the disease. In other words, those markers don't always translate into things like heart disease or stroke, so look at the studies that focus on the direct connection to the disease.

4) Larger studies are better than smaller studies.

5) The more studies the confirm each other the better. If only one study concludes that something is bad, but 20 other studies conclude that it is good than we should assume that it is good.

* Chapter 3 talks about healthy weight. He explains that this is not as simple as people think it is. For example, a person may have a BMI under 25, gain 15 lbs and still have a BMI under 25. However, a 15 lb. weight gain can have serious implications for our health. While things like BMI's and weight charts can be helpful guidelines, much more needs to be taken into account.

* He talks about the reasons for weight gain: Diet, genes (but only partly), lifestyle, and culture. Of course, the simple math of it is more calories in than calories expended.

* He then evaluates diets:

1) Low-fat diets aren't good because they limit the good fats we need.

2) Low-carb diets may help with weight loss, but if they allow unlimited amounts of red meat, butter, and cheese, this is not good for optimal health.

3) Low-energy-density diets don't differentiate food based on its health value, but simply on its ability to fill us up with the least amount of calories.

4) Low-glycemic diets are not too bad but there are simpler ways to accomplish the same things.

I think I will save his approach to weight control for another post. Anyhow, the bottom line is that diets that are designed for weight loss all have pretty much the same track record when it comes to keeping the weight off. What is needed is a diet that is designed to give us the best possible health all our lives.

"Practice yourself in little things, and thence proceed to greater."--Epictetus

Living Fit Is My #1 Job!

ADDENDUM 6 days until the Triathlon (500 meter swim, 20k bike, 5 k run)

Week 83 Weigh-In

2008-09-01T16:22:00.003-05:00

Last Week's Weight: 238.8 lbs.
Today's Weight: 235.2 lbs. (-3.6)
Total Lost: 144.8 lbs.

Fat Ratio: 21.0%
Lean Mass: 185.8 lbs.
Fat Mass: 49.4 lbs.
Waist: 46.0 inches

Back from vacation and as you can see, the quest to lose weight while vacationing worked out. I had a few indulgences and a little sickness, but in the end I had quite a substantial loss. I am not sure if anyone else lost 17.8 lbs. in the Labor Day Challenge, but I suspect I may have pulled it off and won. This also means that I have lost more than 3/4 of my original goal weight. This means I am 5/8ths man. I am getting closer every week to reaching my Half Man goal!

One nice thing that has recently happened is that my wife has started walking. She has a pedometer and keeps track of her steps every day. I am proud of her.

I started reading a book called "Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating." It is critical of the USDA health pyramid because it is too vague and misleading. I understand why the author says this, but for me, I guess I just filled in the vagaries and wasn't mislead due to a lot of other things I read. So when it makes grains, bread, pastas, and rice the base of a healthy diet, I assumed this meant whole grains, not refined. I do think that the criticisms are worth reviewing.

The book has much more than mere criticism of the food pyramid. For example, it gives some guideline for evaluating studies. I will need to do separate posts on the things I learn in this book. It is quite good so far.

Oh yeah, I did a practice triathlon this morning. I finished it and felt great. About an hour later I started to feel wiped out. I am not sure if its from the workout or this lingering sinus/allergy thing that crept up on me last week.

I hope everyone is doing well and staying out of Gustav's way.

"If we all did the things we are capable of, we would astound ourselves."--Thomas Edison

Living Fit Is My #1 Job!

Week 82 Weigh-In

2008-08-25T11:23:00.002-05:00

Last Week's Weight: 239.2 lbs.
Today's Weight: 238.8 lbs. (-0.4)
Total Lost: 141.2 lbs.

Fat Ratio: 20.9%
Lean Mass: 188.9 lbs.
Fat Mass: 49.9 lbs.
Waist: 46.0 inches

Just checking in from vacationland. I managed to squeak out a little loss. This makes 6 consecutive weeks that I have lost weight and have over 14 lbs. lost for the Labor Day challenge. Perhaps, I might lose 15 by next week.

Anyhow, I did well on my 10 mile race. It was crazy. There was over 12,000 people who ran that day. I am not sure how many ran the 10 mile, but it was a crowded run for the entire distance. Three strange things happened on the run. A frat house was handing out Krispy Kreme's on the route. YUCK!!! Second, a radio station was handing out small cups of beer. I started to wonder if this was the Homer Simpson race. Third, people (men & women) heading off into the bushes to relieve themselves. Does anyone remember Billy Carter? Anyhow, the place was a zoo. I am not sure I like that big of a crowd. Now, I am thinking about doing a half-marathon at the end of October. I must be nuts!!!!

I some more about vacation later. Hope everyone is doing well.

Spider, Captain, and Brad...Get it together!

"Pain is just the feeling of weakness leaving the body"

Living Fit Is My #1 Job!

Odds and Ends

2008-08-20T10:46:00.004-05:00

This morning the temperature was 48F. The water temp was 68F. I took my sweats off and froze as I stood there in my skin tight tri shorts. The lake looked eerie with the vapor rolling off it. I wondered if anyone was watching this insane, under dressed, tubby man walking out into the water. Diving in, I realized that I was much warmer in the water than out. As I began my swim, thoughts of what others observing me evaporated with the water vapor. I focussed on stroke technique, proper breathing, and keeping balanced in the water. Before I knew it, the sun was up, the swim was over, and thoughts turned to what it would be like on the day of the triathlon.

Now, for something completely different. Will at 4xlt left me two questions, I would like to address.

"How's your body and skin taking the dramatic weight loss?"
I think my body is taking it quite well. My shape is not changing in all the ways that I had hoped, but I am still quite aways from a healthy weight, so that may yet come. Although, I am anticipating that it's a result of the abuse I have done to my body. Then again, I can't expect a 39 year old body to look like a 20 year old body despite the Bowflex commercials. As far as the skin goes, I think that can be answered under the second question.

"I've heard stories of people having particularly saggy skin left from where they carried their fat - namely in saggy stomach pouches, man boobs, and arms. 140+ pounds in, are you running into that as well?"

You can see from the pictures that I have what I call a "belly flop." That is the part of my stomach that flops over like a big fold. So far, it has not tightened up, but it doesn't seem to have grown worse with the weight loss. I don't think it's sagging down any more than it ever did except there is a lot less to hang over. Around my navel and down the center part of my stomach, you can see wrinkles caused by sagging skin. The funny thing is that when I run, it makes a flopping sound. I am not sure anyone else can here it, but it make me smile.

On my chest, there are fat deposits below my pecs going around to the side. So my nipples seem to hang below my pecs. Again, this doesn't seem to have grown worse with the weight loss and may tighten up later.

Hanging off my triceps to my armpits there is some hanging skin. I hope that this will tighten up as well.

The final place I have noticed anything is a little sagging skin on my upper inner thighs.

I don't know exactly how things will shape up as I continue to lose weight. I certainly hope that things will tighten up, but they may not. I get the impression that this the sagging skin is more common with the bariatric surgery when rapid weight loss occurs. I don't consider that I have lost weight rapidly. Certainly, there have been spurts of greater weight loss, but all in all, I think my loss has been gradual. I am averaging 1.7 lbs. per week which is well within the 1-2 lbs that is recommended as safe weight loss.

Anyhow, my real goal is not 190 lb weight loss, despite my blog name. That was just a ballpark figure based on bmi. My ultimate goal of course is to continue to live a fit lifestyle. That includes getting my fat composition under 15%. 15% for men is considered healthy. Therefore, once I get under 15% and hold that for a year, I will reevaluate skin sag and such. If things haven't tightened up enough then I will consider surgery, but I doubt I will be able to afford it. "Hey kids, let's go dumpster diving for our food so daddy can feed his narcissism!"

BTW, check out Will's website. He has accomplished quite a bit.

On for something completely different. We leave tonight for week. We are going to my dad's house to get it ready to sell. During this time, we will go to out next race called the Crim. I will be running 10 miles (yes miles, not kilometers) and my daughter will run 5k. It's supposed to be the biggest race in Michigan and a lot of fun. However, I am not sure if I will have the chance to log in my next weigh-in, so my next one might be the last one for the Labor Day Challenge. Don't think I will be laying around drinking beer for a week and eating pizzas.

Living Fit Is My #1 Job!

Week 81 Weigh-In

2008-08-18T10:10:00.005-05:00

Last Week's Weight: 241.8 lbs.
Today's Weight: 239.2 lbs. (-2.6)
Total Lost: 140.8 lbs.

Fat Ratio: 21.6%
Lean Mass: 187.5 lbs.
Fat Mass: 51.7 lbs.
Waist: 46.5 inches

My wife bought me an "inspiration" shirt for our anniversary. by "inspiration," it was supposed to be a shirt I couldn't wear until I lost more weight. It was a large, not XXXL, not XXL, not even XL, but simply large with no prefix. So I tried it on and it fit! Granted it probably runs a little large in the sizing, but it fit none the less. My poor wife. She tried the same thing last Christmas, only the shirt was XL at the time.

Anyhow, I was please to have such a large loss since we had an anniversary, a day at the county fair, a night at our favorite restaurant with awesome homemade desserts, a trip to the city which included eating out, a wine tasting, and a picnic. It's a wonder I didn't gain a ton...but then again, I am learning new habits. I am learning to respect myself. While my eating wasn't always the healthiest, I certainly didn't pig out.

Now, I have hit the next 10 lb. marker. It took about 3 months...well actually, I plateaued for 2 months, and lost he weight in the last month thanks to phase 2 of my fitness scheme. Since I started my blog, I have always taken the ugly truth pictures at every 10 lb. loss. So without any further adieu, here they are...

For comparison, you can find my 250 lb. pictures here and my first pics at 368.6 are here and here. I didn't take any at my high of 380 lbs. or at 370, but you can still see quite a difference anyhow. It makes me sick just to see those pictures, but I am certainly grateful that by the grace of God I have continued on this journey of fitness of which I pray that I remain for the rest of my life.

"If you don't know where you are going, you'll end up someplace else."--Yogi Berra

Living Fit Is My #1 Job!

12 Mile

2008-08-12T09:01:00.000-05:00

I ran 12 miles this morning.

Woohoo!

Ugh!!!!!

Living Fit Is My #1 Job!

Week 80 Weigh-In

2008-08-11T20:48:00.004-05:00

Last Week's Weight: 243.2 lbs.
Today's Weight: 241.8 lbs. (-1.4)
Total Lost: 138.2 lbs.

Fat Ratio: 22.5%
Lean Mass: 187.4 lbs.
Fat Mass: 54.4 lbs.
Waist: 47 inches

No time to comment much today. It's our 19th wedding anniversary. I had hoped to get to my wedding weight (235 lbs.) by today, but no dice. It's not a big deal. It just would have been cool. One thing, I have noticed as I approach that weight is that my proportions are not the same as back then. I think all that weight has taken a toll on my body shape. I guess that is just part of the consequences I must live with.

Till death do us part.

Living Fit Is My #1 Job!

Deja Vu

2008-08-09T15:33:00.003-05:00

On Friday, my wife was helping me with my swimming cap. After drying it out, she sprinkled it with a little talcum powder. When I got over to put my cap and goggles away, I noticed that she got some powder on my goggles. I was about to say something about her getting powder on my goggles when I was struck with Deja Vu. I could swear that it happened before. It couldn't have happened before. Friday was the first time I wore a swimming cap. None the less, it sure seemed like it all happened before...only this time, I didn't make any comment to my wife.

I don't believe in past lives, reincarnation, alternate realities, etc... I know how the mind works as far as striving to make associations and connections even when they don't exist. Something similar happened in the past with other items or there was some jumble of dreams from which my mind connected.

Anyhow, I love these kinds of experiences. It reminds me how wonderfully fascinating the mind is. It reminds me how terribly creative I can be. For a split second, it makes me wonder if someone hit the rewind button on the story of my life.

Living Fit Is My #1 job!

Week 79 Weigh-In

2008-08-04T10:16:00.006-05:00

Last Week's Weight: 247.0 lbs.
Today's Weight: 243.2 lbs. (-3.8)
Total Lost: 136.8 lbs.

Fat Ratio: 22.1%
Lean Mass: 189.5 lbs.
Fat Mass: 53.7 lbs.
Waist: 47 inches

This plateau is officially over. I was quite thrilled to the loss this morning. Even more important, I have really noticed some differences in my fitness. My regular running pace has increased. All the swimming has developed my shoulders much faster than weight lifting alone did. Even though, I still feel awkward with the freestyle stroke, I am getting faster and feel better. I don't know exactly how to explain it, but I feel strong. I feel muscular. Of course, my feeling doesn't match the body I see in the mirror, but who cares. I take this feeling of strength as a sign of getting fitter.

Speaking of swimming, we took the kids to the beach yesterday. Swimming in the open water is more challenging than swimming in the calm pool. I need to start training in the open water at least a couple times a week. That will be good since the lake is much closer than the pool, and there is no charge to use the lake.

I need to get some new tires for my bike. I have a hybrid that I will be using for the triathlon as I can't afford a road bike at this time. My current tires are more mountain bike-ish, so I need to get some slicks. Hopefully, that will help a little bit with the speed. I am not sure what I can do to make it a more aerodynamic ride, but that's what I got to work with so it will have to do.

Oh yeah, I do have a race before the triathlon, it's a ten mile run in a couple of weeks. It's not easy to train for both things, but hopefully, the 10 miler will help with more overall fitness for the triathlon. I hope I haven't bitten off more than I can chew.

"Practice yourself in little things, and thence proceed to greater."--Epictetus

Living Fit Is My #1 Job!

Week 78 Weigh-In

2008-07-29T09:31:00.002-05:00

Last Week's Weight: 249.8 lbs.
Yesterday's Weight: 247 lbs. (-2.8)
Total Lost: 133 lbs.

Fat Ratio: 23.1%
Lean Mass: 189.9 lbs.
Fat Mass: 57.1 lbs.
Waist: 47.5 inches

So far, everything seems to be on track with Phase 2. If I lose again next week, I will officially declare that I have broken through this plateau.

I went back and figured out my 10% body weight loss marks. I took my original 380 and subtracting 10% giving me 342. Then I subtracted 10% of 342, and so on down to my goal weight. This was to give me some more benchmarks. I added these weights to the right, and I have officially passed the next 10% benchmark.

Sunday, we took the kids to their cousin's birthday party down in Taylor. It was at a place called "Pump It Up!" Basically, it was this room with 4 inflatables. The only thing they had when I was a kid was the moon walk at the fair. There was a giant slide, a basketball court, an obstacle course ending with a giant slide, and a gladiator ring with giant boxing gloves and some padded fighting sticks. My sister rented this place, so it was just our group. The best part about it was that the adults were allowed to play on it too. The kids dragged me on it immediately. I had a blast. We had a lot of fun. If you click on the link, there is a short video about it.

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."--Thomas Jefferson

Living Fit Is My #1 Job!

It's What's on the Inside that Counts!...Right!?????

2008-07-25T14:44:00.008-05:00

Dealing with my own obesity most of my life, I was always annoyed that people were so hung up about what's on the outside. Everyone says that it's what's on the inside that counts. Yet very few people practice this universal sentiment (including myself as I have discovered). I now realize that it was one way to continue in denial about my problems. I guess I felt indignant that others would not ignore my problems because I didn't want to feel guilty about ignoring them. As an adult, most people don't say anything to your face. This makes it all the easier ignore my problems.

What's on the inside does count. Now, I realize this truth in more than one way. Fat is on the inside. While on the outside, we may see the results of excess fat. That fat itself is on the inside, marbled in our muscles, crowding and constricting our organs, and of course spilling over our frames for all to notice.

The person on the inside counts. We want that person to stay healthy for as long as God has given that person to walk on this earth. That is why we must not ignore the fat on the inside. That fat leads to heart attacks, strokes, diabetes, and a whole host of other problems. IOW, that fats leads to tragedy for the person on the inside.

If what's on the inside counts, and I think it does, then we must count everything on the inside.

Living Fit Is My #1 Job!

Realage, Fitday, and Recipe Calculator

2008-07-23T15:05:00.002-05:00

Inspired by my friend Sayre, I tested my Realage. Being obese and all, I expected my realage to be much higher than my actual age. I was quite surprised and pleased to find that my realage is 37.5, a whole 2 years YOUNGER than my chronological age. Therefore, I am giving up exercising and heading to the Golden Corral because I figure I have 2 extra years with which to skate by. Okay, I am kidding, but it was a nice little boost to see that number.

Concerning Fitday. This is a nice tool to use because you can add any food or dish as long as you have the nutritional information. Once you enter it in, it remembers it. The problem is that I find myself manually entering in most of my foods. It never seems to have an exact match. Then, what do you do with a recipe. Some cookbooks come with nutritional info, but even then, we often substitute.

The answer is Recipe Calculator. You just add in your ingredients and it spits out the nutrition. The only thing you must do is figure out what a portion is and how many it makes. Otherwise, it is quite handy.

Living Fit Is My #1 Job!

Week 77 Weigh-In

2008-07-21T11:34:00.003-05:00

Last Week's Weight: 253.0 lbs.
Today's Weight: 249.8 lbs. (-3.2)
Total Lost: 130.2 lbs.

Fat Ratio: 23.1%
Lean Mass: 192.1 lbs.
Fat Mass: 57.7 lbs.
Waist: 47.5 inches

Can't complain about that, except that I have been there before...then down...then up...then down...then up... Anyhow, it's going in the right direction. Tracking my food has been a real eye opener. I have a better idea of what I am ingesting, and in turn, I am better able to eat healthy. I hope that is what is reflected in the scale numbers.

The 12k (7.5 mile) race went well. I finished with a 9:50 pace. Now it's time to gear up for the next race. I have about a month to prepare for a 10 mile race. That's right 10 MILE, not 10k. I think I will be ready. If I finished that with a 9:50 pace, it would be a miracle. I am shooting for 11:00. My daughter ran the 5k last Saturday. She did pretty good. She keeps improving. She stuck it out despite problems with blisters. She is a real trooper. I am constantly amazed by her.

BTW, our trip last month was fantastic. We played in a water park attached to our hotel one day. That was a lot of fun. In St. Louis, we went to Six Flags, Cahokia Mounds, the zoo, and Meramec Caverns. We ate too much, spent too much, and rested too little.

When we got back, the work was piled up for me as well as several other obligations. I have been crazy busy trying to everything as well continue training. Nothing is slowing down, but I will try to post at least with my stats once a week.

I addition to the Labor Day Challenge, I have a personal challenge. I would like to get down to 235 by August 11th. That's how much I weighed 19 years before when I got married. I thought that I would have hit that by now, but it didn't work out. It's a lot to lose by then, so I won't beat myself up if I don't. It would be kinda nice though.

"Perseverance is failing nineteen times and succeeding the twentieth."-- Julie Andrews

Living Fit Is My #1 Job!

Sorry for my absence

2008-07-17T10:48:00.006-05:00

No, I haven't moved into the donut shop. I haven't given up. I haven't stopped. I just became incredibly busy. Training for a Triathlon takes up a lot of time. Just for the swimming, it takes me 40 min. to get to the pool, 45-60 min in the pool, and the trip back. That's more than 2 hours three days a week. I ran a 5k race last Saturday in which I did all right. I could have done better. Oh well. This Saturday, I will run a 12k race, the longest race yet. While on vacation, I ran 10 miles one day. That was a new record for me. My physical activity has been pretty good.

Healthy eating has been more or less on track. My weight has been fluctuating between 248 and 253. I have reached my first official plateau. Therefore, after almost 18 months, I have moved to phase 2 of my healthy living plan. I knew I would get here, but I was hoping not as it is more time intensive. Phase 1 was NO measuring, NO counting calories, fat grams, carbs, proteins, etc..., NO deprivation, NO Dieting. Simply eating a healthy mixture.

Phase 2 is basically the same, but with the added task of tracking what I eat. Yes, it is counting and measuring, but not to stay within a certain perimeter. Instead, it's to makes sure that I really am eating the way that I think I am. I started doing this Monday, using FitDay. Two things surprised me right away. First was how much fat I ate. I thought I was doing pretty good watching my fats, but in reality I was consuming much more than I thought. This fat mainly came from peanut butter (the natural kind) and walnuts which I put in my morning cereal. The second thing that surprised was how many calories I burn each day. For example, it calculated that I burned 4730 calories on Monday. Wow! I thought it would be between 2 and 3k. Anyhow, tracking what I eat is a useful tool. I am getting a more realistic picture of what I am eating. Like I said, I knew this day would come. Now, I just need to incorporate tracking into my daily habits.

As far as the 4th of July challenge went, I concede. I didn't weigh in then. I really have no idea what I weighed. In fact, I haven't had an official weigh in since before vacation...well at least until this past Monday. My weight was 253lbs. on July 14, 2008. I am game for the Labor Day Challenge, and will use that as my starting weight. I am optimistic that with my phase 2, I will blow all challengers out of the water.

I will post more when I can.

"The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can."--Robert Cushing

Living Fit Is My #1 Job!

Week 72 Weigh-In

2008-06-16T05:29:00.003-05:00

Last Week's Weight: 253.4 lbs.
Today's Weight: 249.2 lbs. (-4.2)
Total Lost: 130.8 lbs.

Fat Ratio: 23.1%
Lean Mass: 191.6 lbs.
Fat Mass: 57.6 lbs.
Waist: 47.5 inches

I will never understand these fluctuations, but it sure is nice when it fluctuates downward rather than upward. Somehow, I think it is simply how my body is adjusting.

I leave for a conference tomorrow then for vacation at the end of the week. I plan to do plenty of weight lifting, running, and swimming while at the conference. Our vacation will be visiting friends in St. Louis. I am not sure if I will have access to any pools, but my feet are still available, so I will do plenty of running.

Hopefully, my plan to keep eating healthy while at the conference and on vacation will work for me. I hope everyone is doing well and I will report back in 2 weeks.

"Fortify yourself with contentment, for this is an impregnable fortress."--Epictetus

Living Fit Is My #1 Job!

Week 71 Weigh-In

2008-06-10T09:27:00.003-05:00

Last Week's Weight: 251.4 lbs.
Today's Weight: 253.4 lbs. (+2.0)
Total Lost: 126.6 lbs.

Fat Ratio: 23.1%
Lean Mass: 194.9 lbs.
Fat Mass: 58.5 lbs.
Waist: 47.5 inches

That was disappointing to say the least. It's strange how on the previous week I weighed 4 lbs. less than I weighed on Monday. This week, I weighed 3 lbs less on Saturday than I weighed on Monday. I am not quite sure what the issue is. But obviously last week was no blip.

I have had a bit more stress lately. Also, I cut back on exercise last week as I was showing symptoms of over training, although they are also symptoms of stress. This week I am back up to my normal level of exercise and everything seems to be falling in place, so I think the light week helped, but not on the scale.

This could be muscle gain, my body adjusting, or even the weather. These weight gains have corresponded with the warmer weather. With the added stress, I have been more anxious and restless. Strangely, I have been feeling more down in the dumps despite the nicer weather.

Next week, I leave for a conference in Milwaukee. My family is coming with me. After the conference, we are taking a week's vacation with some friends in St. Louis. That will be tricky food-wise since we will be staying at their house and somewhat subject to what they serve. I do have a few strategies in the works that should help, while not making me seem to be an ungrateful guest. I am looking forward to running around Forest Park. I have biked around it, rollerbladed around it, but I have never run around it.

"Success in life is a matter not so much of talent or opportunity as of concentration and perseverance."--C. W. Wendte

Living Fit Is My #1 Job!

Growing Up Geek!

2008-06-04T07:29:00.008-05:00

Yep, I grew up a geek. I played Dungeons and Dragons among my friends. A nearby mall had a store which sponsored games in the halls of the mall on Saturday mornings. I got my friends interested, although I haven't played in several years.

Along with that, I read all kinds of fantasy like Tolkien, Brooks, and Moorcock. I still read fantasy quite a bit. I even wrote short fantasy stories now and then, though not for publication.

I loved Star Trek and still do. I like them all. I rented Star Trek Enterprise and watched all the seasons over a year's time. I have even been to a couple of Star Trek conventions. I like other Sci-Fi shows like Babylon 5 and Farscape.

I received my first computer just before high school. It was an Atari 800. I taught myself to program basic. I taught myself assembly language on it. In high school, they started offering computer classes. I soon learned that I knew more than the teacher. I programmed my own word processor which I used fr my first two years in college. After that, I bought a Packard Bell and never bothered with programming again.

I started playing trombone in the 4th grade. So I was a band geek from early on. I even went to band camp for three years and I loved it. In fact, I met my wife at band camp. I started out as a music major in college. Now I play in a stage band. In fact, we have a big concert coming up soon.

However, I was involved in not so geeky things. I played sports most of my way through school. I played baseball and football. I did wrestle one season. I was never into soccer or basketball too much.

I also hung around some of the "burnouts." I got into smoking and drinking and the like. I was never really a part of that group.

I was always involved in church. I was in youth group by my own choice. My parents didn't force me to go or anything. I like church and still do. My Christian faith is an important part of my life.

When it gets down to it, I was never really a part of any cliques. I just new that despite my involvement in sports, I wasn't considered a jock. I certainly wasn't when of the "popular" kids. I guess I didn't worry about it all that much, but as I look back, I see that I was pretty much a geek and I still am!

Living Fit Is My #1 Job!

Week 70 Weigh-In

2008-06-02T06:41:00.003-05:00

Last Week's Weight: 248.4 lbs.
Today's Weight: 251.4 lbs. (+3.0)
Total Lost: 128.6 lbs.

Fat Ratio: 23.1%
Lean Mass: 193.3 lbs.
Fat Mass: 58.1 lbs.
Waist: 47.5 inches

Not sure exactly what happened here. I was on track for another loss this week. Yesterday I weighed 147, so imagine my surprise this morning. Monday mornings are my official weigh-in days, therefore, I must record the gain. I am guessing that it's just water gain. Who knows? I'll just keep plugging on and see what happens next week.

Spider63 recently made it known to me that he would like to be included in the 4th of July challenge. He started at 288.2 and is now 282.8. Good job Spider63.

Things are pretty hectic right now between dad, computer problems, work, and the end of the school year. One of these days, it would be nice to have absolutely nothing scheduled for an entire day. Sometimes, it just seems like been abducted on some insane amusement park ride I never wanted to be on in the first place.

"Our greatest glory consists not in never falling, but in rising every time we fall."--Oliver Goldsmith

Living Fit Is My #1 Job!

Week 69 Weigh-In

2008-05-26T09:22:00.005-05:00

Last Week's Weight: 249.8 lbs.
Today's Weight: 248.4 lbs. (-1.4)
Total Lost: 131.6 lbs.

Fat Ratio: 23.1%
Lean Mass: 191 lbs.
Fat Mass: 57.4 lbs.
Waist: 47.5 inches

Friday, I had to go to Saginaw for work which is about a 1.5 hour drive from home so I had to leave early. After work I drove straight to the high school which is 30 minutes from our home in the opposite direction, so there was another 2 hours in the car. I went to the high school for swim practice. After one week of learning proper swimming technique, I can see that this is going to take a looong time to get under my belt. I just wished there were a place I could practice in between the lessons, but I will just have to take what I can get.

From swim practice, I met my family at a restaurant for dinner after which I took my two oldest kids (8 & 6) to see Prince Caspian. That was an awfully long movie with a lot of violence. I think Indiana Jones would have been less violent and more fun, but perhaps a little too graphic and adult for the kiddos.

Saturday, I went into work for about 6 hours. I usually work on Saturdays. I gave our lawn its first haircut of the season and then headed out on my 9 mile run. I felt much better than last week. It still wiped me out pretty good and I went to bed early only to be awaken by the assisted living facility that my dad is in. They said that he wouldn't stay in bed and was trying to leave. At one point, he got in someone's car, but there were no keys. By the time I got over there, they had given him some medicine and was asleep.

This place is really starting to tick me off. I was completely up front with them about my dad's Alzheimer's and his behavior. The required a physician's report prior to admitting him. The physician wrote that he thought he should by in a dedicated Alzheimer's wing which they do not have, but they said that it was no problem and they experience with this sort of thing. Yet, they seem to call me every week with one problem or another for which they can't figure out what to do.

Now, I visit dad at least 5 days a week and normally I visit 7 days. However, they never seem to be able to tell me anything until its the most inconvenient time for me to do anything and by the time I get there they have it figured out. This week I am going to check on a nursing home that has a dedicated Alzheimer's wing with private rooms.

Anyhow, Sunday we went to church and then out to eat. After that, we picked dad up and took him with us to the local arts and crafts show. We picked up a few Christmas presents while there. Then we took dad for some ice cream. Yes, I had some too (Extreme Moosetracks). It wasn't as good as I thought it would be. Then we took dad back and came home. I took the kids for a walk and then I headed off to jazz band rehearsal.

Today, I have been very lazy. As soon as I finish with this post, I am going to do my weight training and probably go on a bike ride. I need to head down to Detroit today which will be a killer with the traffic. Detroit is a 3 hour drive away, but with the holiday traffic will probably be much longer.

Oh yeah, I was happy to record another loss. Slow and steady wins the race!...well, unless of course, you are actually in a race. Then fast and steady does, but I guess that defeats the saying. Okay, I am done rambling.

"Success is the sum of small efforts, repeated day in and day out."--Robert Collier

Living Fit Is My #1 Job!

Healthy Obesity?

2008-05-22T08:31:00.003-05:00

I listen to a podcast called Fitness Rocks. One interview with Dr. Blair caught my attention when the guest said that his research showed that a better indicator of chronic illness was fitness rather than fatness. A person who was otherwise healthy, exercised, didn't smoke, etc..., but was overweight was not at a high risk for chronic illness. I am summarizing from memory. Being someone who would fit such a criteria, my interest was piqued.

I did a bit of looking around on the web. I find this article by the guy who was interviewed. To sum it up, he says that we don't need to worry about the number on the scale. We simply need to eat a lot of fruits, vegetables, whole grains, exercise 30 minutes a day, not smoke, and reduce stress to lead a healthy life.

A few articles have appeared in response to him and some books that were written calling the obesity epidemic a myth. Here is one in Forbes and another in the Washington Post. These don't leave with anything conclusive. I found this article on the Mayo Clinic website and an article with Calorie Control which seem to speak against Dr. Blair's findings.

Can you be healthy and obese? Can you be fit and fat? It sounds like a oxymoron. I think it is to some extent. I think the point that Dr. Blair is making is a point that I have been trying to hammer into my own brain. The most important thing is fitness. The societal and political culture is so focussed on fat/BMI/numbers on the scale etc... that many people are trying to "fix" their weight by fad diets, risky surgery, anorexia/bulimia, and pills. People are trying to treat the symptoms rather than the disease so to speak. I am not sure that Dr. Blair is advocating obesity. I believe he is advocating fitness.

I think the wrong way to take his findings is to say that I am just fine being 200 lbs. overweight because I walk for thirty minutes every day. Most people who are overweight and obese are at risk for developing high blood pressure, diabetes, and the like. Why? Is it the fat or the factors that lead to being overweight? I don't know. If you look at Dr. Blair's recommendations of eating fruits, vegetables, and whole grains, exercising 30 minutes a day, and reducing stress, you have to wonder if someone won't naturally lose the excess fat anyhow.

I did watch a show last week called "You the Owner's Manual" which was based on the book. The one doctor showed several healthy organs and several fatty organs. The difference was dramatic. I have to think that the extra fat is not good for you.

Here I am, an obese man who ran 9 miles last weekend, am training for races this summer and a triathlon this fall. I eat lots of fruits, vegetables, and whole grains. I can't say that I manage my stress well, but it's not out of control. However, I have lost over 130 lbs. by living a fit lifestyle. I don't take any special pills, I haven't had surgery, I am not on a fad diet, and I am definitely not anorexic or bulimic. In fact, I am not on a "diet" at all. I simply eat in accordance with my lifestyle. I will continue to lose the weight because I am focussed on fitness. Yet even now, I know that I am healthier and stronger than most people I know.

This leaves me with my final thought. I may be fitter than a many people. I may be fitter than many "normal" weight people. But, I could be fitter. Fitness levels fall along a continuum. On one end would be lean, athletic people. On the other end would be obese, inactive people. Where you fall in between has more to do with your lifestyle rather than the number on the scale. Although body fat is still a significant factor. This is encouraging because no matter where you fall on this continuum, you do a lot for your health by making a few healthy changes. You don't need to obsess about how fat you are. Instead, you can focus on how much healthier you are now that you have started walking and starting eating better.

Living Fit Is My #1 Job!

Week 68 Weigh-In and Lots More

2008-05-19T18:39:00.003-05:00

Last Week's Weight: 251.8 lbs.
Today's Weight: 249.8 lbs. (-2.0)
Total Lost: 130.2 lbs.

Fat Ratio: 23.1%
Lean Mass: 192.1 lbs.
Fat Mass: 57.7 lbs.
Waist: 47.5 inches

I finally dipped under 250 lbs. I know I have been struggling with the whole number on a scale vs. fitness issue, but dang it feels great to get to this milestone. Certainly, my weight is a factor in the Big Picture of my total fitness. Mostly, it's a vanity thing. Not that I have arrived; not that I am at a healthy weight; not that it's time to quite my healthy lifestyle. It's simply one of those numbers I thought that I might never reach again. It's far from time to quit. It's a shot in the arm, letting me know how much I am capable of. I WILL reach a healthy weight, NOT by obsessing about my weight. I will do it by focusing on my fitness.

Speaking of fitness. I ran 9 miles on Saturday. That is a new record for me. It was a harsh run. I am not sure exactly what the problem was, but in the end I finished it. I am glad I did it. It really wiped me out.

Speaking of fitness again, I went to my first swim training session today. I did not have to wear a speedo although the trunks I wore bore the Speedo logo. I was not swimming wiht the high school swim team, but about 5 high school girls who just started training last week. Surprisingly, the coach took a lot of time to help me.

I was just awful. I can't swim with a hill of beans. The most difficult thing so far is getting the breathing down. I think that I am actually holding my breath even though I am exhaling underwater. I am sure that it will get better as I practice. For this first practice, I felt awkward and clumsy, but that was to be expected.

Finally, as you can see, I changed the look of my website. I lost some stuff in the translation. It was a pain in the butt to change and took way too much time. So if you hate it, don't tell me. I wanted to change it in celebration of breaking 250. speaking of which, that is my next 10 lb. marker. My tradition is to post my sagging belly every 10 lb. mark I reach. I hope you are not squeemish!

"Happiness does not consist in pastimes and amusements but in virtuous activities."--Aristotle

Living Fit Is My #1 Job!

Wine Tasting

2008-05-17T10:36:00.002-05:00

My wife and I were invited to a wine tasting event. We have never been to one, nor are we connoisseurs. The theme for the night was Sauvignon Blanc. We learned to smell the wine and look for the different "noses." I could actually smell the difference between some. Some I couldn't. I learned to taste the differences. Again, some I could and some I couldn't. It taught me that I actually like white wine when I find the right one. My favorites were the French and New Zealand wines. We bought a bottle of the New Zealand wine called Babich.

I could never afford to collect wines and drink anything too fancy. Wine does have some healthful benefits, but should still be used in moderation. I have to admit, we only had a sip of the wines, but after 20 sips, that's quite a bit. Yoohoo! I had too much last night, not that I was dancing on the tables or anything crazy. All and all, we had a great time. Apparently, this is a once a month thing. As long we can find babysitters, we will be back.

Living Fit Is My #1 Job!

A Little More Personal or Narcissism Unleashed!

2008-05-13T08:59:00.007-05:00

I have been mainly blogging about fitness, weight, and related issues. I have not blogged much about me, what I do, who I am, etc... I have wanted to, but time has been an issue. Also, I have to figure out just what I should reveal and what I should hold back.

There are a few reasons why I believe I should hold back some information. 1) I hold back because I want to be more open. Doesn't that sound insane? No one I know personally, not even my wife knows about this blog. I don't want people that I know reading this blog in case I write something that would piss them off. If I want to blow off a little steam, I want to be able to do it here without repercussions.

2) I have heard about people getting in trouble with their employers because of their blogs. Well, I don't think I would get fired over this blog, but it could cause a lot of discomfort. I have said some things that even as vague as they were would have caused me problems if people where I work knew I was writing this blog.

3) As lame as this might sound, people treat me different when they know what my profession is. It's a little different and most people don't know how to handle it. No I am not a member of the mafia, or a gerbil psychologist, or anything off the wall. In fact, I have had a lot of education to prepare my profession including post-graduate work. I know it's lame to say that much but not give you any clues. All I can say is tough. Deal with it.

Now for some more personal things. Some of this you may already know from previous blogs. I married my high school sweetheart at age 20. We lost our first child to an early miscarriage. Since then, we have had 5 beautiful children. The oldest is 8 and the youngest in 9 months. My wife and I are both 39 years old.

Though we were high school sweethearts, we didn't go the same high school. I met my wife at a summer band camp. She plays bassoon. I play trombone. She plays in a community band. I play in a big band. If you don't know what that is, it's basically a jazz band that play a wide variety of styles. We have 18 musicians playing and 3 singers. Music is an important in our family.

Also, I am an avid reader. I love reading all kinds of books. I'll read classics like Les Miserable or the Iliad. I'll read Tom Clancy novels. I'll read books on religion, philosophy, and science. I read health and nutrition books. I love to read. Unfortunately, I often buy books when I know I won't get to them for a long time. I probably have a good year's worth of books waiting to be read.

Two of my guilty pleasures are cigars and Everquest. I like a good cigar now and then, but I am certainly no afficianado. Everquest is an online computer game considered "Old School" by today's standards, but I like my friends there and I don't want to have to learn a whole new game. I am such a GEEK!!!!

We live in a little resort/retirement community in Michigan. It's a beautiful, wonderful place. I used to love it here, but now I find that I am missing the suburban life. I don't want the traffic, but I wish I had all the conveniences and opportunities that come along with living in a metropolitan area.

My 2 favorite cities are St. Louis and Toronto. I like St. Louis because it has almost everything a bigger city like Chicago has to offer but is much smaller and easier to navigate. I like Toronto because it is so clean and it is very cosmopolitan. I love the cultural mix. There is no cultural mix where I live. Our greatest cultural mix is when a Republican and a Democrat sit down together.

None the less, I have mixed feelings about where I live. There is lots of places to run, bike, and x-country ski. We live less than a mile from Lake Huron. There are lots of rivers and hiking trails. I would hate to give that all up too. Right now, there is no opportunity to change where I live, so I figure I better enjoy the heck out of the area while I can.

Just one more thing about me for now. I use to work as a part-time professional magician. I did kid's shows, churches, community groups, and the like. I am a self-taught magician, but it's been a long time since I have down any shows.

I think I am going to try to post about my life, at least that part which does not directly tie into health and fitness, about once a week. I know this was more about me, but I plan to post about things happening in my life as well. Sheez, is this narcissistic or what?

Living Fit Is My #1 Job!

Week 67 Weigh-In

2008-05-12T06:04:00.003-05:00

Last Week's Weight: 253.4 lbs.
Today's Weight: 251.8 lbs. (-0.8)
Total Lost: 128.2 lbs.

Fat Ratio: 23.1%
Lean Mass: 193.6 lbs.
Fat Mass: 58.2 lbs.
Waist: 47.5 inches

Sheri pointed out that I neglected to acknowledge that I reached the milestone of becoming 2/3rds man last week. So, I am pointing it out now. I have lost over a third of my original body weight. I am slowly creeping toward what in my mind is a huge milestone, that is, getting under 250 lbs. I am not sure why that number is such a psychological issue in my mind, but it is. I don't expect anything magical to happen. By this point, I realize that eating healthy and exercising will not get any easier. The law of diminishing returns became evident months ago. None the less, I am excited about getting under 250.

Although, I constantly must remind myself that this is about fitness and the weight loss is merely one component of weight loss. So in that vein, I ran 8 miles on Saturday. It was a miserable run. I had a bit of a cold. I under dressed since I didn't count on the cold breeze coming off the lake. Finally, after the first mile, I felt like I had to go to the bathroom. That was miserable. Yet, after I finished and cooled down, the urge disappeared. None the less, I ran at a great pace for me and I am glad I did it.

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

Living Fit Is My #1 Job!

Week 66 Weigh-In

2008-05-05T06:57:00.005-05:00

Last Week's Weight: 253.4 lbs.
Today's Weight: 252.6 lbs. (-0.8)
Total Lost: 127.4 lbs.

Fat Ratio: 23.9%
Lean Mass: 192.2 lbs.
Fat Mass: 60.4 lbs.
Waist: 48 inches

That is a nice modest loss.

A few weeks ago, I mentioned that there was going to be a triathlon in my town this fall. I have been thinking it through and reading a bit about triathlon training. First of all, there are basically four levels of triathlons. Most people are familiar with the Iron Man Triathlon which is crazy long. The last leg of it is a marathon. The next tier is a half-iron man or 70.3 Iron man which ends with a half marathon. Next is the Olympic triathlon with the final part a 10k run. Finally, there is a sprint triathlon which ends with a 5k run. The one in my town will include both a half iron man and a sprint.

My thoughts are that if I do this, I would do the sprint. I have been running and biking, so I am not too worried about those...not that I am fast or anything. What I am worried about is the swimming part. I am not afraid of open water and I know how to swim...sort of. I can get from one place to another in the water, but I cannot swim like people who swim laps swim. I have never had any training. From what I have been reading, learning the proper technique is the key. I figure unless I learn how to swim the proper way, I will not enter the triathlon.

So, I have been looking into finding lessons in my area. The only decent pool is at the high school in the next town...about a 30 minute drive. Whoever it is that coordinates the community ed. did not seem to be too knowledgeable about the swimming lessons they offer. We want to get the kids swimming lessons too. Anyhow, I found out that one of the guys in my band was a Navy Seal and coaches the swim team at that high school.

Yesterday during our rehearsal break, I talked to him about learning to swim. He told me that he doesn't teach the swimming anymore, only the diving, but that the swim coach was really good. He suggested that I go to the high school team practices. He said they weight lift for 45 minutes and then swim drills for 45 minutes. He told me that some other adult did this last summer. So, I got the coaches name and contact information. I will be calling him this week.

Sounds great! Right!??? Well, I am terrified. I am not afraid of swimming. I am not afraid of learning how to swim. I am a little intimidated about practicing with the swim team, but that's not it either. What scares me is wearing the swim suit. To swim proper you need to wear a Speedo type swim suit. They don't have to be super skimpy or anything, but they are spandex or lycra or whatever. They cling tight to your body. My body is not the type you want to see in spandex.

Admittedly, I have running tights and bike shorts that do the same thing. However, I can wear a shirt which covers the bulbous protrusion which is my belly. With the swim suit, there will be no such covering. I guess I will be fine once I am in the pool, but who knows how much time there will be out of the pool, standing there for instruction or waiting for a lane to open.

I know it's a vanity issue. I know that my belly will be getting smaller. I know that I can't let this vanity issue keep me from doing this, but I feel sick just thinking about it. Oh well, I guess this is price I must pay for letting myself get obese in the first place. I guess I will just swallow my pride and suffer the embarrassment. Now, to see if they even make a swim suit in my size. I feel sorry for anyone who sees me...shudder!

"It is hard to fail, but it is worse never to have tried to succeed."--Theodore Roosevelt

Living Fit Is My #1 Job!

The Gauntlet has been thrown

2008-05-04T11:46:00.007-05:00

Captain has thrown his gauntlet at my feet with a challenge to see who can lose the most weight by the July 4th. I have been thinking about this long and hard. I love competition. I certainly want to lose a lot of weight fast.

On the other hand, I have been trying my hardest to make fitness my focus. Weight is only one component of that. I believe that we put too much emphasis on the scale numbers and not enough on overall health and well-being.

On this count, I am a hypocrite. The name Half Man is a reference to wanting to lose half my body weight. I get down when I don't lose or even gain. Then, I have to console myself by reminding myself of all my fitness gains. When I lose weight, I am happy and excited. However, you in the blogosphere are the only people who know how much I have lost. I refuse to tell anyone how much I have lost. I tell them I am in it for the fitness, not the scale.

Soooo, I feel that if I pick up this challenge, I will be going against my principles. I started to think about ways to include overall fitness into the challenge rather than just weight, but I couldn't figure a way to do it that wouldn't get over-complicated or too time consuming.

Then I started thinking about my friends Jeff and Brad (who is interested in getting in on this competition). I thought that maybe a little competition might encourage us and help us to keep things going in the right direction.

So I decided that I would take up the gauntlet after all. Why not? At least this was my conclusion while I was out on a nice little 8 mile run yesterday. I might not have been thinking straight. Mostly, I was struggling with my obsession over weight and my obsession to not be obsessed with weight. After all, could I even imagine running down the block last year at this time, yet alone running eight miles. No way, Jose. Running for that long gives you a lot of time to think (and be delusional). So I have put a new section above giving the count for the competition.

If anyone else would like to get in on this competition, just let me know and give me your starting weight. Then give me updates from time to time so I can update.

Living Fit Is My #1 Job!

Week 65 Weigh-In

2008-04-28T06:12:00.006-05:00

Click Here for Happy Joy Song

Last Week's Weight: 258.8 lbs.
Today's Weight: 253.4 lbs. (-5.4)
Total Lost: 126.6 lbs.

Fat Ratio: 23.9%
Lean Mass: 192.8 lbs.
Fat Mass: 60.6 lbs.
Waist: 48 inches

Wow!!! I just don't get it. I can't imagine that I lost that much last week. I didn't just lose in pounds, but also in waist size which translates to body fat ratio. I sure didn't starve myself this week or anything. I did ditch that other eating plan, but I am still using the whey protein. The only thing I can figure is that I was bloated or something. There must have been some water weight involved in this loss.

I know. I know. Some of you are thinking, "What's with all the second guessing. I would be elated with 5.4 lb. loss. Who cares why? This Half Man guy is a real idiot!"

Well, I am thrilled. I am happy that things are on track. But, I also want to remain realistic about what is happening to me and my body.

I looked back to my first few months of weight loss. I could not find a time that I lost more than 4.8 lbs. in a week. That was when I was in the 300's which would be the time I would expect to lose more week to week. I know at some point I did lose more than 5 in a week. That only happened once or twice, and I don't have time to search my archives any more. I should have made use of labels (Doh!).

The bottom line is that I am much happier with my previous (and now current) eating habits. I feel good. I had a great 7 mile run on Saturday. This week, I plan to up that 8 miles. And to top it all off, I had a freakin' 5.4 lb. loss and a 1 inch waist loss. I am just one tenth of a pound away from losing one third my original body weight. Actually, it will be two tenths since that's how my scale weighs. I am sure that next week, I will be two-thirds man, lol!

"Success is the sum of small efforts, repeated day in and day out."--Robert Collier

Living Fit Is My #1 Job!

Losing Fat or Gaining Muscle: More or Less Calories?

2008-04-24T14:50:00.004-05:00

I didn't intend to blog about this subject, but the response to my last post triggered my curiosity. Should I avoid muscle gain until I hit a healthy weight? Are losing fat and gaining muscle mutually exclusive endeavors? What role does metabolism play? Well, I am not a doctor or a dietitian. I just have a curiosity in what I am or should be doing.

The Mayo Clinic website has a nice succinct article concerning metabolism and weight loss. "Metabolism is the process by which the body converts food into energy." The calories not converted to energy are then stored as fat.

Basically 76-85% of our bodies' caloric requirements are fixed. Our bodies require calories to carry out all the normal functions such as respiration, digestion, and pumping blood. The calories we need for these things does not change much.

What does change is that 24-15%. I am not sure, but I think this means that if you are fairly inactive, putting a butt groove in the couch, popping open a beer, and scarfing down some pizza rolls will only account for 15% of your caloric needs. On the other hand, if you are an Olympic athlete learning to run with a gas mask, this number is closer to 24%. In other words, the more active you are, the more calories you burn (DUH!).

Of course, losing fat is all about creating a caloric deficit. However, there is a danger of losing muscle as well. When muscle is lost, your body requires less calories which messes with the whole deficit stuff.

From this article, I gather that the calories our muscles require are part of that 76-85%. This adds a valuable wrinkle to our equation. The more muscle mass, the more calories our bodies require. Therefore, more muscle + more activity = Higher metabolism.

So what is the wrinkle in our equation? Well it's not the metabolism equation, but the fat loss equation. According to another article I read, we need to have a calorie surplus in order to gain muscle. Now, it seems that if I want to increase my muscle, I need to eat more calories in order to do so.

Well, how in the world does the body know whether to convert the extra calories into fat or muscle? I used to joke that my fat was simply undeveloped muscle. How can I gain muscle and not fat? Shouldn't gaining muscle help me lose fat since the body then requires more energy?

Well, I have not come across any credible articles that address this issue, although I didn't search long or hard. My guess is that the surplus to gain muscle is not truly a surplus. I think that it is the energy your body requires in order to build muscle and therefore is not surplus.

Now the BIG question is, "Can the body build muscle while burning excess fat?" Can the body take the amino acids to build muscle leaving the organs and such to draw energy from our excess fat?

If you think this stuff is confusing you should read the definition of metabolism.

I suspect that our amazing bodies can both lose fat and gain muscle at the same time. I suspect that the trade off will be a slow gradual gain of muscle and a slow gradual loss of fat. Also, I suspect that there is probably a point at which too few calories will stop muscle gain and start muscle loss. Similar, I suspect that there is a point at which too many calories will stop fat loss and start fat gain.

Bottom line, the mayo clinic article recommends weight training while losing weight in order to gain calorie hungry muscle. I think it is quite obvious that if my goal is fitness, weight training is important for a whole host of reasons including fat loss. I think you can do both.

What do you think? Do you know of any article or studies on the subject of losing fat while gaining muscle?

Living Fit Is My #1 Job!

Week 64 Weigh-In

2008-04-21T06:09:00.004-05:00

Last Week's Weight: 256.4 lbs.
Today's Weight: 258.8 lbs. (+2.4)
Total Lost: 121.2 lbs.

Fat Ratio: 24.9%
Lean Mass: 194.4 lbs.
Fat Mass: 64.4 lbs.
Waist: 49 inches

Grrrr. I am not sure exactly why this happened. I must have eaten much more calories this week than I realized. With this morning's weight, I decided to jettison the eating program I have been trying. It came from Muscle and Fitness Magazine and was supposed to help me get lean rather than bulk up. Mostly, I was trying to figure how to use whey protein.

My conclusion concerning this eating program is that it is for someone whose weight training is much more intense than mine. There were other things that I didn't like about it such as the amount of protein (in addition to the whey) I had to eat every day was quite high. There was precious little fruit. There were too many eggs. I like eggs, but it called for 2 whole eggs + 4 egg whites every morning. Finally, it required an evening snack.

I gave it go for 3 weeks. I don't know what my weight change was the first week since I didn't weigh until afterwards. The second week I lost one. This week I gained 2.4! I noticed that I developed cravings which I had not experienced much on my journey.

So, I am going back to my previous eating habits with a modification. I will consume 2 scoops of the whey protein after each workout, but reduce the amount I am eating at my snacks. Hopefully, this will work. If not, I will dump the whey protein.

I may be a little down, but I am by no means out. In fact, my running has been terrific. I hit a new level with my running. Previous to my last race, my pace was in the high 11's. Beginning the week before the race, I was starting to run in the 10's. At the race, I ran a 9:37 pace. Since then, I have been running in the mid-10's. Last Thursday, I ran 45 minutes at a 9:54 pace. Saturdays are the days I run longer distances. I had been running 6 miles, but I want to increase that over the next few months. This past Saturday, I ran 7 miles and still had a pace of 10:32. I feel great about that.

"Pain is weakness leaving the body" -- saying I saw on a marine corp. t-shirt.

Living Fit Is My #1 Job!

ADDENDUM: Just to be clear, I was not trying to BULK UP. The eating program from Muscle & Fitness was not billed as a bulking up program, but as a fat loss program. Since, it included the use of whey protein, I thought I would try it. I wanted to add the whey protein in order to preserve my muscle mass. Secondarily, I wouldn't mind building a little more muscle, but this is a very distant second. I figured that this program would help me understand how to use whey the right way and jump start me back into healthy eating. It did accomplish both those goals.

So, I have ditched the diet. I had NO eggs this morning, just a bowl of Grape Nuts with some walnuts, ground flaxseed, raisins, and milk. I did have some whey protein after my weight training, but that replaced my morning snack. I haven't gone through the entire day, but I already feel better about the way I am eating.

Week 63 Weigh-In

2008-04-14T13:54:00.002-05:00

Last Week's Weight: 257.4 lbs.
Today's Weight: 256.4 lbs. (-1.0)
Total Lost: 123.6 lbs.

Fat Ratio: 24.9%
Lean Mass: 192.6 lbs.
Fat Mass: 63.8 lbs.
Waist: 49 inches

Woohoo! A pound is a pound is a pound. Not much else to say right now. I am trying to plan out races for the next few months. I even plan to run in a race while on vacation in June, lol. I am nuts!!!!

"The way to gain a good reputation, is to endeavor to be what you desire to appear. "- Socrates

Living Fit Is My #1 Job!

Body Image

2008-04-11T08:18:00.007-05:00

I have never really understood the concept of body image. Wikipedia has an interesting article. This particular sentence seems as good of a definition as any:

Essentially a person's body image is how they perceive their exterior to look, and in many cases this can be dramatically different from how they actually appear to others.

I have no problem with this understanding of body image. It seems to me that with this definition you would have a good body image if your perception was close to how you appear to others. But I normally hear that having a good body image is liking the way your body looks no matter how it looks.

I must confess that under the first definition I failed when I was at my heaviest. I knew I was huge, but I didn't think of myself as big as I actually was. In fact, I did my best not to think about my body and its size. After all, the real me is not my body...right?...it's what's on the inside that counts, isn't it?

We all grew up with those lessons through stories like the Frog Prince, Beauty and the Beast, Shrek, etc... They all taught that beauty was the result of love, not looks. For a fat person, they identify themselves with the ugly person. Anyhow, i ended up simply ignoring the way I looked because after all, only "shallow" people worried about those things. That was the lesson I learned.

Now, there is something to be said for the "beauty is only skin deep" lesson, but I applied it poorly. For me, it was excuse to be lazy about my health. After all, people should only be interested in the "real me."

Not only was I fighting against human nature, but I was denying myself. I am not separate from my body. I am a flesh and blood person. I am not just a part of my body, nor is my body just a part of me. I am my body...I am my mind...I am my soul. The real me is not one of these separated from the other. While I may distinguish these parts of me, they are me (I am sure there is some philosophical system that describes what I am saying better). When I ignored my body, I was ignoring myself.

A year ago, I would have argued against this vehemently. In retrospect, I see the fallacy of my thinking. The result was a poor body image, but not in the way most people use that term. I knew things were bad, but I did not grasp how bad they were. Simply looking at a picture from right before I started my journey drove that point home.

As far as liking how my body looks, I must confess that I cannot remember a time that I liked how my body looked. You see, my weight problems began when I was a young child. I was overweight when I started grade school. When I say that I never liked the way my body looked, I am referring to the blubber. I like height. I like my feet, my legs, my hands, my arms, my torso, my neck, my face, and my head. Sure there are one or two things I would change if push came to shove, but I am not bothered by them. What I don't like about my body is the excess fat.

I don't think it looks good. I think it looks terrible. While I have a lot less of it now, I still don't like the way my body looks. I like it better. A year ago, you would not have caught me without a shirt. This year in Florida, I had no problem taking my shirt off to go swimming. I didn't go walking around without a shirt, but I did go swimming. That was a big improvement.

The difference was not that I learned to like my body the way it was. The difference is that there was much less fat on my body. Now, I don't plan to be that guy that runs around all summer with no shirt except when necessary. But when I lose a lot more weight, I won't be embarrassed to take my shirt off.

At this point, I still don't like the way my body looks. There is a lot of fat. I believe that I am being realistic...more so than when I was living unhealthy. However, I think most people would agree that a "belly flop" and "man boobs" are not attractive. I don't think they are.

I think I have a good body image, that is, I have a realistic body image. I am sure that many will think that I have a poor body image since I don't like my body the way it is. I don't know if I am right or I am wrong, but I am glad that body image is not a key motivator for me. Fitness is my motivation. An improving body image is the side effect.

Realizing that my body is a part of who I am, ironically, is a spiritual experience. I thank God for this body he gave me. It is truly a gift. I have abused this gift way too much. I have not treated it as the gift it is. Now that I am understanding what a truly marvelous gift it is, I am treating it much better. One day, I hope I get it into proper condition. I am so thankful that I have this body to enjoy for the rest of my life, even if I don't like the look of the blubber that is currently on it.

Living Fit Is My #1 Job!

Eating Healthy to Eating Poorly..and Back Again

2008-04-09T12:00:00.009-05:00

Okay, so over the month from hell, healthy eating waxed and waned. After my wife went into the hospital with pneumonia, some very nice people from our church brought us meals...every day...like 9 days worth...comfort food type meals...with deserts...yummy homemade desserts.

Still, I did pretty good. These were just the dinners. I ate healthy during the day and at dinner, I ate small portions. I also ate a little dessert. This was fine except for two things:

First, I was not yet exercising as much as I had previous to my illness. I still was getting back in the swing of things. Therefore, I was burning less calories and my metabolism was probably not back up to were it was.

Second, the small portions at the start grew larger and larger as the days passed. We had things like lasagna, macaroni and cheese, pot roast, casseroles, etc... I did not keep myself in check very well by the end.

Then came Easter. The is a very meaningful holiday for me. After Church, we all went to an Easter brunch. I over did it a bit even though it was a lousy brunch.

Then, I had a little chocolate and candy.

Then, we went to the in-laws for a couple of days of their cooking.

Then, we went down to Detroit where we ate out quite a bit.

Soon after my wife went into the hospital, I stopped weighing myself. This was not a conscious decision at first. I simply had no time as each day was a mad rush to get myself and the kids ready and get a bazillion other things done. But by the time it got near Easter, I purposely didn't get on the scale because I was fearful of what I would see.

However, I just could not let myself return to my previous lifestyle. During all this I kept exercising and gradually worked my way back to my normal routines. As I discussed in the previous post, things are going very well with running. However, my eating needed to get back on track.

Previous to all the illnesses, I considered adding whey protein to my healthy eating. It's supposed to be good for muscle growth and retention when used with a weight training program. I was unsure exactly how to incorporate it without adding too many calories. I pick up Muscle and Fitness magazine now and then. In one issue they had a diet for fat loss which included the whey protein. I decided to try that and have been pretty much on track ever since.

I am not sure how they whey is helping me, but I bought two large bags from Sam's club and will reevaluate when they are gone. Although, I am not quite sure what criteria to use to evaluate it (I am such a moron). As far as the diet goes, my plan has been to use it for 4 weeks, so I get a better feel for how to incorporate the whey. After that, I may drop the M&F plan and incorporate the whey into my previous approach to healthy eating, or stick with the M&F plan, or work out some modified form. The only thing I really don't like about the M&F plan is that there is very little fruit.

Anyhow, that's what happened. On vacation, I lost weight. With everything that happened last month, I lost a month. Things could have been much worse. I can't tell you exactly why I let things go, I have certainly dealt with increased stress before and managed fine.

Two reasons come to mind.
One is that I had not planned to deal with such a situation, and so without the planning was ill-equipped to deal with it.

Second, I think that meals we were given made me feel like I had permission to repeatedly indulge. I always gave myself permission to indulge occasionally. Somehow receiving the generosity of others in the form of comfort foods removed the occasionally aspect.

Finally, I can't tell you what exactly snapped me out of it. In the past when I have stopped dieting, it was a like watching a train wreck. I knew I shouldn't, but I did it anyways. I even had that same feeling this time. I could tell you all the reasons that went through my mind as to why I needed to return to healthy eating, but I had all those before and failed. I guess what was new this time is that this journey is not strictly about weight loss, it is about fitness. Also, there was the upcoming race. Also, there was the talk I had recently given to my Kiwanis club. Also, there are you, my blogging friends, even if many of you are just lurkers. So many of you have been routing for me, encouraging me, and tell my you have been inspired by me. Perhaps, it was all this and more, but I thank God that I am back to living a fit lifestyle.

I am not sure how I will deal with it if something similar happens again. Maybe, it's simply part of the ebb and flow of life. There will be time when eating healthy gets thwarted and the trick is to figure out how to compensate and look for ways to get back on track as soon as possible. What I have realized as a result of writing this post is that I lost sight of self-respect. I just went back and reread this post. I should read this post once a week. I guess this is all part of the learning process.

It's funny. Running on a level surface is the easiest. You last longer and have a faster pace. If you run on a hilly course, you tire out quicker and run slower. Running up the hills sucks and can be painful but most certainly gets you winded. The downhills all seem way too short. In the long run, the hilly course will make you a better, faster runner who runs for a longer time. I guess this is a good metaphor for life (Have I become a running geek?). Even though I am not happy about the lack of progress (weight loss) in a month, in the long run, I will be a better trekker on this journey of fitness.

Living Fit Is My #1 Job!

Week 62--I'M BACK!!!!

2008-04-07T06:39:00.008-05:00

Today's Weight: 257.4 lbs.
Total Lost: 122.6 lbs.

Fat Ratio: 24.9%
Lean Mass: 193.3 lbs.
Fat Mass: 64.1 lbs.
Waist: 49 inches

Too much to blog about for just one post, but I do want to thank everyone for their kind words, thoughts, and prayers. My wife is doing much better. Everyone in the house seems to be healthy (knock on wood). However, last Sunday I had to take my dad to the emergency room. After 5 hours, they finally had him admitted into a room with pneumonia. Currently, he is in a nursing home for rehab as his previously unsteady legs are much worse. I think they will say he needs a walker when all is said and done. I think that is a good thing...if only he uses it. Anyhow, he is on the mend as well.

As far as weight goes, I have come out pretty much even with where I was 4 weeks ago. I am okay with that. I kept up my weight training and running when my health came back, but I did not eat healthy (more about this in an upcoming post). I am back on track now. In fact, I started following a guide from Muscle and Fitness Magazine so as to incorporate whey protein. I figured using this guide would help me understand the right way to use whey. It's only been a week, so I am not sure how it's working. I was able to a lot more this last week in weight training, but I don't know if that has to do with the whey or just from getting back to healthy. I will keep you updated.

Now for my BIG NEWS, my daughter and I ran in another race this past Saturday. She did the kid's marathon. They had to log 25 miles prior to race day. Then they ran a 1.2 mile fun run. There was not official time kept, but I ran beside her I kept track. She improved her pace time over the last race. I am quite proud of her.

I am also quite proud of myself. I reached another fitness goal of mine (see left column) by running a 10k race. The last race I ran was 8k and my pace time 10:36. Since my 1st race back in October, my goal has been to run 10 min miles. That first race was over 11 minute miles. My run on the Thursday before the race gave me hope. I ran 10:27 pace. The reason this gave me hope is that you run faster as a race. The excitement, the adrenaline, and other runners all make a big difference in helping you to run faster.

I held back a bit during the first part of the race. I wanted to run at a comfortable pace so that I would have energy at the end. I was pretty close to keeping a 10 min. pace. When I hit the half-way mark, the time read 30:10. This was close, but no cigar. We had run down hill some, and the finish line was back at the start line so I knew I there was some uphill before the end. My plan was to try to increase my pace after mile 4. I do this by picking out a runner ahead of me and try to pass that runner by the next mile mark.

I picked the wrong runner, sort of. She was increasing her pace as well. She was passing people that I would then pass. She seemed to maintain the same distance ahead of me through that fourth mile. At mile five, I told myself that I need to at least keep pace with her.

The fifth mile did have some uphill, but not nearly as bad as I though they would be. I still slowed down, because I didn't want to waste too much energy with the hill. I was still winded when I got to the top and afraid I wouldn't recover, but I did. Then to my surprise, there were a couple of small down hills during this mile as well. I just let gravity and inertia carry me quickly down this dips. I passed quite a few people doing that. Without realizing it, I passed the girl I had marked since mile 4.

I really wanted to finish with a 10 min pace or better. Somewhere along the run, I got the crazy notion that I would like to finish the race in under an hour. A 10 minute pace would have put me at 62 minutes at the end of 10k. That would be quite a bit faster than the 10 min pace I was looking for. At 257 lbs., I think the 10 min. pace would be pretty darned good. Oh sorry, back to the race.

During this last mile, another girl passed me. She was quite determined and looked quite serious. I wanted to pass her by the end. I tried. I could see the finish line quite a ways off. In the excitement of seeing the end, I poured on the gas a little too soon. I started sprinted (as much as a fat guy can), but couldn't maintain the speed too well. None the less I stuck it out and poured everything I had left into getting across the finish line quickly. I almost caught her. I didn't care. I saw my time.

I don't know why I get so emotional at these races, but I was weeping at the finish line. I was actually quite happy. I reached my goal of a 10 minute pace...no that's not true. I crushed my goal. My pace was 9:37!!!!!! I shave almost an entire minute off my previous race pace. AND Dat dat dat daaaa, my race time was 59:42. I finished under an hour. I am so excited and happy. That was a good day and a great accomplishment.

My next goal is to get to a 10 minute pace during my day to day running. Also, I see that there is going to be a triathlon in my town next fall. I am seriously thinking about entering this, but very nervous about it too. I need a few weeks to think it through.

"Veni, vidi, vici"-- Julius Caesar

Living Fit Is My #1 Job!

Quick Note

2008-03-26T21:16:00.003-05:00

Thanks for all the prayers and well wishes. My wife is doing a little better each day, but is still a ways off from being back to normal. I have been incredibly busy. I am back on track with exercising, but I have derailed a bit as far as eating healthy. I have not given up or anything, but I need to do much much better. Other priorities outweigh blogging at this point. I wish everyone well. Not sure when I will blog again, but hopefully very soon.

Living Fit Is My #1 Job!

Pneumonia

2008-03-13T19:19:00.002-05:00

My wife was admitted to the hospital this morning with pneumonia. She has been feeling so miserable the past few days. I am glad she is finally getting treatment, but she is still quite weak and sick. Some nice people from our church have arranged to bring meals to us for the next couple of days, and my in-laws have come to stay with us for a few days. I am thankful for the help. Will post again as time permits.

Living Fit Is My #1 Job!

Week 58 Weigh-In

2008-03-10T08:27:00.003-05:00

Last Week's Weight: 252.8 lbs.
Today's Weight: 257.2 lbs. (+4.4)
Total Lost: 122.8 lbs.

Fat Ratio: 24.9%
Lean Mass: 193.2 lbs.
Fat Mass: 65 lbs.
Waist: 49 inches

Okay, I think I have rebounded from the sickness. I am not bothered by the gain. In fact, I am relieved by it. My thinking is that the weight loss during my illness was in great part due the loss of liquids and solid matters that would normally be in my system. In addition, because of the lack of exercise and sustenance, I was afraid that I would have lost a lot of muscle. I suspected and hoped that my weight would creep back up to where it was before the illness. I am sure I lost some muscle anyhow, but I am thinking it wasn't too bad.

We are not all healthy yet. My wife is still nauseous. My one daughter who had survived it all finally came down with it in her ears. The baby is sick as well. I still have this sinus thing hanging on, but it is getting better. I did some weight training this morning, and plan to do some running after work. Once I get back into a routine, the numbers will be a bit more meaningful to me. The strange thing is that my hips went down an inch, but my waist is the same. I look forward to the day when my waist is smaller than my hips.

"Every ceiling, when reached, becomes a floor, upon which one walks as a matter of course and prescriptive right." -- Aldous Huxley

Living Fit Is My #1 Job!

Quick Update from the Sick-House

2008-03-05T21:54:00.003-05:00

Thanks for all your well wishes. I hope this crap turns around soon, but we are far from out of the woods.

My 2 year old woke up with pink eye this morning. I woke up coughing for about an hour. I was called home from work this afternoon at 4:15 to find my wife crawling on the floor, burning up with a fever, but refusing to go to the hospital. Thankfully, our family doctor is a friend and today, he was on rounds so he came over to the house and saw her. by the time the rest of my kids got home, the 4 year old and 8 year had ear infections and the six year old had a sore throat. Now, my wife has vomited a few times. Everyone has fevers including the baby. He and I seem to be the healthiest at this time (knock on wood).

I am taking all the family to the doctor's tomorrow. Will this ever end?! HELLPPPPPP!!!!!! cough..cough...hack...hack. Not sure when I will be back to exercising, but it won't come soon enough for me!

Living Fit Is My #1 Job!

Weeks 56-57 Weigh-Ins

2008-03-03T09:42:00.002-05:00

February 25, 2008
Weight: 257.8 lbs.
Today's Weight: 258.8 lbs. (+1.0)
Total Lost: 121.2 lbs.

March 3, 2008
Weight: 258.8 lbs.
Today's Weight: 252.8 lbs. (-6.0)
Total Lost: 127.2 lbs.

This weight loss is due to sickness (see previous post). I should gain some of this weight back by next weigh-in. This stupid sinus thing is really throwing me for a loop after the stomach virus. I was hoping to be back to my regular routine by now, but no dice. I woke up this morning and coughed almost non-stop for an hour. Anyhow, I have to get some work done today. I am soooo far behind.

"All misfortune is but a stepping stone to fortune." -- Henry David Thoreau

Living Fit Is My #1 Job!

Feeling Less than Half-Man

2008-03-02T14:00:00.004-05:00

Sorry I haven't posted in a while. I got really busy then a stomach virus made its way through our house leaving a nasty sinus thingy behind. I did weigh in last Monday (2/25) at 258.8 lbs. which was a 1 lb. gain. No big deal. However the previous night, 3 of our little darlings came down with the stomach virus. I was still doing well, but needless to say I was busy helping my wife when I could.

The next day, the baby got it. Wednesday my wife got it. I took Wednesday off to help take care of the family. About 5 PM on Wednesday, I had an epiphany. When you eat healthy, nutritious, vitamin and mineral rich foods combined with healthy amounts of cardiovascular and weight training exercises, the diseases that hit normal people don't give a rat's ass!!! I had it coming out both ends so bad that I ended up in the ER due to dehydration. They put me on an IV, pain killers, anti-nausea medicine and the like.

Yesterday, I was feeling much better as far as the stomach virus went, but this sinus thing kicked in and I was miserable yesterday. Today, I am doing much better, but still feel crappy. Now, my wife has been wiped out by this sinus thing.

Before I forget, that stomach virus caused me to lose 11 lbs. in 3 days. This is not a recommended dieting technique. Nor do I believe that this is healthy weight loss. I am certain that much of the weight will return as the fluids in my body normalize. I was up a couple of pounds this morning from yesterday, and hopefully (in a strange way), I will be up a few more pounds for my official weigh-in tomorrow. Even that, will not be all that realistic. The following week's weigh in will be more telling. I just hope I am feeling well enough tomorrow to do some sort of exercising. I just don't think running in the cold will be one of those exercises until this sinus thing gets a bit better.

Living Fit Is My #1 Job!

Week 55 Wiegh-In

2008-02-19T07:24:00.006-05:00

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

2008-02-11T20:17:00.000-05:00

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

2008-02-06T14:15:00.000-05:00

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

2008-02-04T08:19:00.001-05:00

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!