A Week of Duty

Me wearing my fancy rain jacket because… well, it was raining.

I’m back! Sorry for being gone for a week, but I had military duty last week and I was a bit busy. I was learning about a computer system that aids forward observers in calling for fire support from artillery or close air support from air assets. It was fascinating and actually a lot of fun! The hardware worked properly, and more importantly, the instructor was very good. I scored a 98% on my final exam which made me happy!

As for health and fitness, my wife Sherry meal prepped for me, so most meals were home-cooked. The hotel I stayed in had a kitchenette which made it easy for me to warm up the food. The meals I ate that weren’t prepped were all Paleo-friendly and I made sure to control my portions.

For exercise, I ran and did my push-ups. I ran around the hotel, and on the one day it was cold and rainy, I ran on the treadmill in the hotel’s gym. I felt great, and it was good to be able to continue my fitness regimen.

In the hotel right after a three mile run in the gym.

This week, I will concentrate on some HIIT and distance as well as trying to get back into my weightlifting. My shoulder is more or less better now, although it’s still tender to the touch. I can lift things without pain, so hopefully, I’ll be able to get back into the weightlifting and start making gains again.

Your health depends on how high a priority you place on it. Even though I was out of town, I made sure to keep my health and fitness at the top of my priorities, and even though there was an In-n-Out Burger within a mile of my hotel, I never once went there. I was tempted, but my health and progress is far more important than the temporary satisfaction of a burger and fries.

If you make your health and fitness a priority, everything will fall in behind them, and you’ll find that it really wasn’t so difficult to stay in shape and to stay healthy. So many people say they don’t have time to exercise or they can’t spare the effort in planning meals and eating right. These same people complain about being overweight and being out of shape and wishing there was something easy they could do to reverse both. The reality is that there is no fast and easy way. It’s all done the old fashioned way: eat right and get exercise. Once you get past the hurdle of committing and starting, the rest is easy.

Chili Cook-off

Yesterday at work, our company had a chili cook-off benefiting the United Way. My two teammates and I decided on a Mean Girls (the movie) theme. What does Mean Girls have to do with chili? Nothing! But we decided that since our recipe was so fetch, we just had to build the theme around it!

My co-workers Jenny and Crissy with me in blue.

I spent Thursday afternoon and evening making the chili, and Crissy and Jenny spent days making all the decorations and props. In the end, it turned out great, because while the chili didn’t win, our theme did!

Don’t eat the Kalteen bars. Just don’t.

One thing that I was adamant about was making sure the chili was Paleo, Keto, Whole30 compliant, and gluten-free. And, being that we are in Texas, no beans! What I didn’t expect was how many people reacted positively to being Paleo, Keto and Gluten Free (we didn’t call out Whole30, but that’s due to me forgetting more than anything else).

The point of this post is that even when you’re taking part in pot lucks, or having to bring food in for events, you can find a creative way to make it healthy and delicious. We did that for our chili cook-off, and people really liked our chili!

New study shows the effects of obesity mirror those of aging

I knew it!

I always find it interesting when a medical study confirms something I’ve experienced. When I lost over 150 lbs, I remarked that I felt young again, and that perhaps what I felt when I was heavier wasn’t age, but a lack of good health and fitness. Well, it turns out that there may be more to that than I thought.

This recently published medical study confirms what I had experienced firsthand. Things like DNA damage, increased chances of developing Type-2 Diabetes, cognition issues, and a host of others are all experienced by both the elderly and people suffering from obesity.

At the genetic level, the researchers write that obesity influences a number of alterations associated with aging. These include the shortening of protective caps found on the ends of chromosomes, called telomeres. Telomeres in patients with obesity can be more than 25 per cent shorter than those seen in control patients, for instance.

Obesity and ageing: Two sides of the same coin

I had Type-2 Diabetes, I was always tired and had problems concentrating, and I had fatty liver disease. I had problems with mobility and exercise, and always felt drained.

Please take a look at that article. If you are over 30 and obese, that feeling “Old” may be nothing more than the weight. In my personal experience, losing the weight has made me feel young again, and I feel like I have a new lease on life!

Giving Up

I’ve given up in the past. I’ve reached the point where I just couldn’t continue whatever it was. Whether it was a diet, a run, or a healthy lifestyle, I reached a point where I just couldn’t keep putting in the work and making the sacrifices required to succeed.

Giving up made me feel terrible, and each time I gave up, it made it easier and easier to give up. After a while, I got used to giving up, and each new diet, exercise plan, or lifestyle change lasted shorter and shorter durations. Eventually, I gave up even trying.

I lived for a few years without even considering making any changes. I’d reached a point where I accepted my poor health, my lack of any physical fitness, and the fact that I’d likely die young due to my decisions.

They say that all revolutions require a spark, and for me, that spark was the morning that I couldn’t tie my shoes without having to hold my breath. My stomach was so large that I couldn’t bend over without holding my breath. That was the spark for me. Something had to change.

The problem I had was that I had failed and given up so many times in the past. I knew that my chances for success were slim based on my past performance. But then I happened to hear something that gave me hope: success is built on a ladder of failure, with each rung a different failure. We get closer to success with each failure because we learn what didn’t work.

I began looking into people who were obese and were successful with losing weight. Reddit became a huge part of my success, namely the subreddit known as /r/progresspics. This subreddit of progress pictures of people who were successful at losing weight truly motivated me. Most of the people were much younger than me, but that was okay. The main take-away for me was the fact that all these people were losing incredible amounts of weight, and the vast majority of them were doing it without surgery, procedures, pills, powders, or weird programs. They were doing it through diet and exercise.

As I began researching losing weight, I came across Whole30 and the Paleo Diet, and while they looked interesting, I didn’t really look too much into it any further until, by chance, my cousin Sarah came to visit. She’s a Physician Assistant, and she’s done Whole30’s. She talked to me about my health, and she was concerned that I wouldn’t last long on my current trajectory. I told her I agreed, but I felt helpless without a plan that excluded exercise. I was too heavy and my joints too worn out to exercise at my heavy weight. She told me more about Whole30 and the Paleo Diet, and I began doing my own research in earnest.

Without Sarah’s talk, I’m not sure if I’d have ended up on Whole30 and the Paleo Diet. The more reading I did, the more convinced I was that I could do this. Once I convinced my wife to try it with me, the rest is history, as they say. We both lost an incredible amount of weight our first year: I lost 130 lbs, and Sherry lost 65 lbs (to be fair, I had a lot more weight to lose).

Giving up isn’t the end. It is the beginning to your next attempt at success. It’s another thing you learn that you use to be successful later. I failed many, many times with diets and lifestyle changes. I gave up more times than I can count. But in the end, I persevered, tried again, and used my failures to fuel my success. You can do the same, not just with your diet and exercise, but with anything in life. This is one of those things that applies to literally everything.

So go out there and give it a try. If you fail or give up, that’s okay. Think about what happened, analyze, regroup, and try again! Who knows. A year from now, you might be writing your own blog entry about losing a bunch of weight or getting back in shape!

First 3 Mile Run in a While

It doesn’t tell the whole story…

I set out for my first run on pavement in quite a while. Well, it’s been since August of last year, actually, when I hurt my Achilles’ tendon. Since then, I took a five month break from all running to allow the injury to heal, and then started running on a treadmill in our gym at home. Yesterday, the weather was perfect, and I wanted to go out for a real run, so I set out to run 3 miles regardless of time.

The run started out good; decent pace and not a lot of pain. My ankles still get sore when I run, but I think that’s age more than anything else. The first mile was easy enough, but the second mile was not. It wasn’t hard, but I did have to push myself. The third mile started out okay, but the last half was amazing. My legs felt great, my breathing was easy, and my pace dropped to 8:30/Mile. I almost wanted to keep running once I hit my goal of 3 miles, but I knew that I’d be pushing it and that I’d be courting an injury, so I forced myself to stop. I walked an additional half mile to cool down, and I honestly felt great afterward.

I’ll be doing my weightlifting today after work. This will be my first foray into weights since I hurt my shoulder back in November. Hopefully it goes well.

Weight wise, I’m back in the 180’s. That’s my pre-Las Vegas weight. It took two weeks to recover fully from that, but I’m there now and making more progress.

Do the work, put in the time, and success will come. It doesn’t matter if it’s weightlifting, running, or anything else. Perseverance is key. You have to set a goal for yourself and stick to it. Nothing more; nothing less.

Finally Got Sleep (and Weight Loss Resumed)

It was 39 degrees this morning and that means one thing: sweater weather!

Just as I thought; I finally got a good night’s rest last night, and I dropped weight again. It always seems to go hand-in-hand for me. It’s the one secret ingredient that seems to make the most difference, yet is the one thing that is so often overlooked.

I can’t stress enough just how important sleep is for losing weight. In my own experience, I can do EVERYTHING right and not lose weight if I don’t get enough sleep. I tested this (unknowingly) for a few weeks straight when I did everything right (healthy food, normal portion sizes, regular exercise) and lost nothing. NOTHING. It was infuriating and was demotivating, but I persevered and analyzed everything when I found that the one thing I ignored was the amount of sleep I was getting. When I made the effort to get 7.5+ hours of sleep a night: BOOM! Immediate weight loss. I kept ensuring I slept well each night, and the weight loss continued.

Long story short: get more sleep. If you are in a plateau, there’s a good chance you’re not getting enough sleep. If you are, and you’re still in a plateau, then look at EVERY aspect of your program and find where you’re lacking. The body can be complicated to figure out, and it adjusts to changes well, so more tweaking may be necessary to facilitate more weight loss. But there’s always a successful formula to lost weight and get healthy. You just need to do the work to find yours.

Never Surrender Mindset

My weight is back up after the Las Vegas trip. I knew it would happen, and I was ready to accept the consequences. So, here we are.

I’m eating right, exercising, and the one thing I haven’t been able to do is get a good night’s sleep. It’s not from lack of trying; I’ve gone to bed at 9 pm every night this week except Sunday night (because our flight didn’t arrive until 11:30 pm). I just can’t fall asleep. I don’t know if it’s the pain in my jaw from the bone graft/implant, or something else, but I’ve been unable to fall asleep and then, I wake up super-early.

Sleep is one of the most important factors in weight loss. Without good sleep, weight loss is almost impossible to achieve for me. I took a nap yesterday afternoon because I was exhausted; maybe that’s why I couldn’t fall asleep last night. Hmmm.

Whatever; the real thing I need to hold onto is perseverance. I need to continue to do all the right things. Even though my arms and legs are sore today, I will do my push-ups and my run. Even though it’d be more comfortable to go home and sit down, I’m not going to do that. The only way to get stronger to face obstacles in the future is to face them and defeat them today.

I cannot and will not accept defeat. Heck, I won’t even accept the status quo as it pertains to my weight, health, and fitness. I want to improve, and I want to make progress. I’m going to keep working until I see the results I want, and until I can reach the goals I’ve set for myself.

You own your experience. You’re the driver of your journey. It’s up to you and no one else. I can’t do this for you. Nobody can do this for you. Your success rests upon your shoulders. Make today count, and never surrender!