How Long Has It Been?

The lack of a post is not indicative of a lack of continued effort on my part. I think initially I need a bit more public awareness of my goal, and thus I updated more. As I get more successful, I place more importance on my own continued effort.

As of this week, I weigh about 221lbs, a full 39lbs down from my horrific starting weight. I continue to work out 2-3times / week, depending on schedule, and run 2-3 / week, 5km per time. I've been focussing on lifting heavier weights, and running faster, and it's paying off. I realized the other day that my total weight loss is also a bit different, as I have been building muscle, so losing 39lbs while also putting on muscle changes the body that much more.

So, I'm still plugging a way, and hope to be 210 -215 by Christmas!

Fall Weather Bring Running Goals

Well the weather is beautiful and thus no excuses for getting out an exercising! I did the Terry Fox 5km race on the weekend, and while happy to have competed, I was not pleased with my running time of about 30 minutes. I was hoping for about 3 less minutes, wow.

So as I continue to drop weight at a safe pace, 27.5lbs as of this morning, I think it's time to adjust my goals and modify them. So I still hope to drop down to 210-215lbs, but I also want to add a running goal so that after I get to that weight, I'm still motivated.

So here goes. I would like to run a sub 25 minutes 5k before December. I also plan to run the Refrigerator run this Winter, but I MAY consider trying the 8 mile as opposed to the 8km (or the 3k that I did this year). So there you have it, goals are set!

So my back is still pretty sore for the mystery injury, but I really am focussed on making a lasting change as far as activity is. So yesterday, Carolyn and I, along with the kids and our friend Dave, went Geocaching in Stratford. If you don't know what Geocaching is, check out this link to Geocaching.com.

We probably walked about 4km around the pond / river by the Stratford Festival Theaters. It was a bit windy, nicely cool, and we spent a good two hours finding 6 caches, and a couple so snack breaks for Hannah!

Anyways, it's nice to know that if you just make the commitment to get outside, the activity will find you!

September Already

It's been a really long time since I updated this blog! Well, I think I reported that before I went on holidays I did in-fact get down to 230lbs, which was the goal that would allow me to let a bit loose on the trip, have some drinks etc.

So after a full week where I had some beer and rye (and I really did keep it to a minimum), and ate really fatty and tasty food, I came back and only gained .5lbs! So that was great. I got back into the gym, got back into running, and on Wednesday I did something to my back that has absolutely destroyed me! I haven't been able to sleep, it's hard to walk, hurts to breathe, really not good, and I have no idea what I did (other than that I know I aggravated my bad discs). The result is that I can't work out in any fashion, and I'm already showing up two pounds, so not good.

So we'll see if I loosen up this weekend, it would be great to at least go for a hike or a walk even. Now more than ever is when I have to be careful with the diet, cause this is prime time to eat comfort foods and balloon up.

On a good side note, I went to the back of the closet and I'm fitting into dress clothes I haven't put on in years!

Goal 1 Complete

Monday Mornings are my official weigh in days. Yesterday was my final Monday weigh in before I leave on holidays this Thursday. I had two goals. The first was to lose half of my goal weight by now, which was 25lbs. I met this one a few weeks ago. I had a second personal twist on this, which was to lose 30lbs before holidays. If I was to meet the second goal, I would reward myself by taking some beer on my fishing trip, and let lose a little bit. Well I'm happy to report that both goals were met.

The big challenge for me now will to keep my activities in moderation, and not over-indulge. Despite my best efforts, I think the rich foods, a couple beers, and sedentary holidays could lead to me gaining a few pounds, but I'll be able to re-double my efforts and get back to it. My next goal is to drop the final 20lbs by Christmas!

Almost There...

It's been a while since I've posted, but the work has continued. Tomorrow is my big "pre-holiday" weigh in. Basically, I stopped drinking booze at the end of March to cut the calories. I have a challenge with my brother that I wanted to loose 1/2 my goal weight by holidays, but if I could drop an extra 5lbs, then I'd allow myself some beer and snacks as part of the holidays as well. So I've passed the halfway mark, but I'm still a bit short of the bonus. I'd have to weight 230lbs (total loss of 30lbs) to make it work. I've been under 230lbs a couple times this week, but I tend to hit lower numbers mid week. So the question is...what will I weigh tomorrow morning. To be honest, if I'm not there, I'll give myself until I leave on Thursday :).

I continue to lift weights 3 x week, and run 15-18km or so. The diet continues with few...indulgences, such as last nights pizza, but overall it's going well. I still have 20bls to go, and I can tell you as the guy who see's myself in the mirror, there really is 20lbs to go :).

But, I expect to gain a few on holidays, and I'll be OK with that, and just come home and go at it again!

Almost at the Half Way Point

I hope you are all enjoying the Civic Holiday, it's always a nice treat to get a day off! I'm just having a coffee, watching Hannah build with foam blocks, and Jacob playing with pots. He'll be off to be soon.

Thought I'd give an update at where I'm at. I've still be running 3 x week, getting up to 5 km each run now, which is where I'll likely level off. I'm still lifting weights 3 x week as well, but getting much stronger (though far below where I was in you early 30s).

As a review, I started at 260lbs, with a doctor imposed goal (of which I agreed) to get down to 210lbs. As of today I'm down to 236lbs, so a drop of 24lbs, and that's almost half way! I was actually down to 235lbs a few times in the week, but I....indulged last night and I suspect it hasn't cleared my system yet.

Now, I actually had 3 goals. 1 was to get down to 210, with no real time frame for that, perhaps in a total of one year, secretly hoping for success before the end of 2010. The second was 25lbs before my holidays begin on the 21st of August (feeling pretty good about that). The 3rd was a very selfish one. I stopped drinking at the end of March, and my holidays are a fly in fishing trip. I'd really like to be able to have a few beers on the trip, but since my health is kinda important, I don't want to take any huge steps back. So I set a 3rd goal of saying that if I could get down to 230lbs by the time I left for holidays, I'd allow myself some MODERATE alcohol consumption. So it's getting down to the wire. I have less than 3 weeks to drop 6lbs, and throwing up and laxatives are not allowed...

So wish my luck that my metabolism ramps ups for the holidays!

Still Truckin'

It's Sunday morning, and Jacob was kind enough to get me up before 5:00am, I'm sure he had a good reason...

Anyways, the plan is still progressing. I did my longest run last night (longest in this episode of fitness that is), at about 5 1/4 kilometers. I tried this route the night before, but when I forgot and wore two shirts, with the humidity the way it was, it didn't go well. Last night though, proper attire plus nicer weather led to a good, if slower paced, run.

I at 3 hot dogs and two rice crispy squares at a BBQ yesterday, which did lend some motivation to run further. At the start of last week I was proud to have weighed in at 239lbs, a full 21 lb loss, and it put me in "the thirties" which was nice. Later that week I was at 237lb!...but that lasted a day and I was back up to 241lbs. With all the changes in weather and such, I look but don't put too much stock in the weight fluctuations. I've committed to using Monday mornings as my official weigh in days, and so I can have some consistency. As long as I keep going in the right direction on those days, I'm in business.

I did revise my short term goal, and by the time I go on holiday, for the last week in August, I want to hit 230lbs. That should be a doable goal so long as I don't face injury, or my body decides to hang on to a certain weight (which I know it will do at some point, and I'll have to stay with it). It would be nice to be able to go on holidays and feel OK about relaxing the diet a bit, you don't necessarily want to count calories at a fishing lodge!

Anyways, the weight training continues 3 x week as well, so hopefully I'm losing fat and gaining some muscle as well. No official exercise plans today, perhaps a walk with the kids is all.

Enjoy your day.

Ups / Downs / Pizza

Well another week is almost done. Carolyn was away with the kids this week, and I was at home with them last weekend, so our family schedule is very much "off". I think I missed a workout last week, and I know I missed a run or two. This week I missed one run, but replaced with with some training on the elliptical. I increased my weights in the gym, and noticed the results in increased soreness.
I had one planned and one unplanned slip up. I wasn't properly stocked in the fridge, and as a result ordered a breakfast sandwich from Tim Horton's the other day (hold the meat). The other was a planned appointment with a movie and a pizza. Now, I didn't plan to eat the WHOLE pizza, but I did.
My weight on Monday was 240lbs, which is a full 20lbs less than what I started at. I need only drop 5 more pounds before the fishing trip to meet my published goal, though I was hoping to have dropped 30 by then, so I'm still on track. I know it will get harder to lose each pound, and I'm counting on more diligent nutrition to get me there.
I'm hoping to be under 240 on Monday...haven't been in the 30s in a long time :)

No Booze, No Problem

One of the things I'm trying to get a handle on is my weight, and to lose weight you simply need to burn more calories than you put in. So as I looked at all the stuff going in, there were some obvious areas that needed to be eliminated (chips, cookies, cookie dough, donuts, breakfast sandwiches from Tim Horton's, eating out at lunch...man I sucked), and then some other that I could eliminate with relative ease. One of these areas was alcohol. At the start of April I decided those were calories I did not need, and I could simply stop, which I did. So by choice, I haven't had any booze for 3.5 months, and I really don't see adding it back in until I'm at or much closer to my goal weight. It's funny, a bag of chips calls to me like the song of the loon....but booze, not an issue. Funny eh?

Helps with Cholesterol, Helps with HDL Levels, and it's Good For The Bum!

Going back to the doctors appt, I was lambasted (perhaps an exaggeration) for my high cholesterol and my high LDL levels. I recently began taking Ground Flax Seed as an add-on to my shakes / liquid in the morning. It helps with both cholesterol and LDL levels, and is an EXCELLENT source of fibre, expanding 5 x it's size. This of course helps you stay full, and well, it helps you....south of the border.

It's super easy to take, and I got about 100 days worth at COSTCO for about $8, so very cost effective too. Just put a teaspoon in my shake, or in cereal, or just jam it in your mouth and wash it down.

Enjoy.

Joint Pain? Are You Serious?

So my running and baseball have been taking their toll. I know I mentioned that I don't heal as well as I used to, but seriously, there are days after a ball game, or a run, that I feel like I'm not gonna make it. Sore ankles, knees, hips...I'm like 100.

So I broke down and bought some glucosamine supplements. I've been taking them for a week, but it will take a few more before I'd notice anything. I'm hoping that the combination of less weight, better strength, better nutrition, and these little magic pills will get me feeling right.

Still truckin'

The Blessed Weekend

I had a tough week on the fitness front. I had a great run on Monday evening, and again on Tuesday. I had to go back to back to catch up. I then played ball on Wednesday night, and for whatever reason, it killed me. I only batted 4 times, and played the infield for half the game, but afterwards (and currently) my knees, hips, ankles, you name it hurt like hell.

My weight training is fine, but I walk around like I'm 100! So yesterday (Friday) I did my weights, and then I was scheduled to run last night. Instead I opted to do 20min on the elliptical machine at the office gym to save my joints.

I'll run on Sunday night (pain permitting) and see how I do. My goal for Monday would be to weigh in at 244lbs, but I've been on the scale this week a couple times and I've been as high as 248 and as low as 242.5, but I think that's all just water with the temperature moving.

So, I'm getting stronger with the weights, I'm getting more fit with the cardio, but boy do I need some help with recovery pain!

See ya.

I'm Sure I Recovered Faster When I Was Younger

Much like how in University you could go our and "party" day after day....I remember the days when you could work in the yard, play a sport, or work out, and be OK the next day. Seems those days may be...well gone :). I notice that after working out I git far more sore, it lasts longer, and I seem to have acquired a case of my body deciding it can hurt as a whole!

I'm not trying to complain, but sometimes you don't feel like working out, and some days you are raring for it, but when in both cases you now have to overcome stiffness, fatigue etc, it can be tough! Monday I went for a run, it was great because it was nice and cool and I had not run for two days. But I had to get back on track, and run Tuesday, but I was quite stiff from the night before. But I got through it. But then last night I played baseball, and man, it felt like I was running hard pavement by the midway point, and after the game I all but limped to my car from overall body stiffness!!

Perhaps it's still just taking time for my body to move from sedentary to active, and a month from now I'll be thinking I'm back in school.

It's Getting Tougher....

On the weekend I managed to get myself what I think is by 4th or 5th migraine in my life. Not fun. My doctor basically said I got the occasional migraine after describing them, and said that while he wasn't sure what caused them in me, since they only started after I got way overweight, high blood pressure and stress....you can figure it out from there.

So Sunday was a complete right off for me, and I had taken Saturday "off" from fitness to enjoy my anniversary. Today I did work out in they gym, but Carolyn is out this evening, so if I'm going to run, it will be late, and I work tomorrow night, so there's another obstacle. Plus, it's been getting really hard to stay on the diet. The chocolate chips in the baking cupboard are calling me, and I had about 5 chips that Carolyn bought. This is the time when I think most people give up, so I have to stay focused.

The good news, is that even though I've had a few slip ups, my weigh in today was successful, I'm at 246lbs, which is another 2lbs off. 14 gone, another 16 to go before my holidays, and then another 20 to follow after that. On ward and upward, or downward if you are talking about a scale....

Fish and Chips and Gut Rot

The other day it was our 6th Anniversary. We had planned to go out for a nice dinner, followed by a play at the Stratford Festival Theatre. I suggested reservations, Carolyn decided it would be better to wander the streets of Stratford and just pick a restaurant (I of course pointed out that this could be a challenge on a Saturday night during the festival...)

After failing to locate a decent restaurant, we settled for a place called "The Boars Head", and it wasn't much different than the bar set on "The Dukes of Hazard"...

The menu was limited, so I went with fish and chips. Now, I confess they tasted wonderful after being on a diet, but I was punished the rest of the night for eating that much grease.

This is just a really long post designed to point out that my body is actually adjusting to a cleaner diet, and rebelled against my more traditional offerings. As you were.

There's Discipline, then there's Dumb

Yesterday we went to Uxbridge for a big family photo shoot. Because of naps, Carolyn and I decided to leave a bit earlier than we'd need, but then have a family picnic in the park. It is the same park we had our wedding shots taken in, so that would be nice. We forgot to pack a lunch for the adults, but then thought we'd get a sandwich at Tim Hortons...strike one, we ran out of time so no lunch. Then at the function, I correctly passed on having cake, but then the BBQ was way late in getting started, so my food for the day was two home made muffins for a total of 180 Calories, then the burger I got at about 5:00pm. So on the way home, now weak with hunger, I ordered a coffee and a donut...
A bit better planning on my part, and I would have been better prepared for the situation. Oh well. Monday June 21st weigh in, 248lbs.

A Step Back

Well I went for my 3rd run of the week last night, and I'm sorry to report it stunk. I've been getting close to 4km in continuous running, and quite often Lance Armstrong has been telling me I'm establishing personal bests (from my Nike+ Running Program for Ipod). But last night I started out feeling sluggish, and never shook it. At about the 3km mark I had to stop for a walk, and then I pulled up early.

Not sure the cause, could have been the humidity, could have been running too close to dinner, could have been that I was just too fatigued, or perhaps I just didn't have the mental toughness.

So, I'll have to do better on Tuesday.

The Plan

So the overall plan is for me to lose at least 50lbs, and do it in the most sustainable way possible. So my plan is to make changes to the way I eat / drink / exercise, and I'm hoping to have side benefits of spending less money, getting better sleep, and feeling good about myself physically.

I'm doing both cardio and weight training, I've always enjoyed running and have had success in the past with this, and I do enjoy lifting weights. The nice thing about the weights is that maintaining (or growing in my case) muscle mass is a good choice to increase my metabolism, and maintain a healthy frame as I age.

So I'm running 3 times / week, currently doing between 3.5 and 4km, with the goal of moving that to 5 km 3 time / week. I also weight train 3 times a week at the office gym. Right now there are enough weights for me, but if I truly get back into shape, the gym at my office, while convenient, may not be equipped well enough. I'll cross that bridge when I have to, and it would be a good problem to have.

OK, so I've had dinner, it's settled, so now it's time for me to take a run! As an FYI, I was down to 251.5 on Monday.

The Road Is Against Me

A while back I was out for a run, trying diligently to get into shape. I've had success in the past using running as the method, so I'm back to tried and tested efforts. The difference of course, is that I've never tried running after getting myself up to a whopping 260lbs, which for the record is the heaviest I've ever been in my life.

I tell you, sometimes you feel like the world is against you though. I'm out for a run, hit the halfway point (where you are super fatigued), and then I hit the uneven ground...roll the notoriously bad ankle...hear the snap...have to walk all the way back.

The result was instant swelling, several days of black and blue where the blood pooled, a baseball game missed, and two weeks of no cardio. Not a great start.

So, I'm about 4 weeks since then, and I'm back running again and playing sports, but your exercise regime is so fragile, and susceptible to giving up in the early stages, so good for me for staying the course.

Biggest Loser or the Biggest Gainer?

Carolyn and I enjoy a few different reality TV programs, one of which is The Biggest Loser. We've watched a couple seasons now, and it becomes addictive (though I suspect more along the lines of not being able to look away from the car wreck kind of thing). So here are these folks who are grossly overweight, the biggest dude weighed 526lbs, and usually have a litany of other issues (healthy, emotional, financial, social), and they go on TV to try and get on the right track.

This year, towards the end of the season, was when I was coming to terms with how far I had gone down the same road some of these folks had, it allowed me to look at the show in a different light. Except, I only thought different, I didn't do anything different. Nothing had really changed, as I sat eating ice cream, or chips, or cookies as I was glued to the set, sitting on my ass, watching these folks work out for hours a day as they tried to improve their lives...

So, I'm guessing that part of my road to a healthier me should not include sitting in front of the TV eating food that is not good for me, late at night, watching people try to get into shape. Likely not going to help me :).

Just a thought.

Let it Begin...

It all started with a long overdue visit to the family doctor. I was getting run of the mill tests done as part of a check up, and once again, sugar in my urine. I say once again, as I've had this happen about 6 times in the last 10 years, each time resulting in a battery of tests to see if I have Diabetes. At long last, we got an answer. No. I don't have Diabetes, but I do have something called Renal Glycosuria. No biggie.

However, during the process, the doctor decided it was time for me to have a physical, and that's where the news was less promising. So lets look at the results:

1. Blood Pressure = Too High
2. Cholesterol = Too High
3. LDL = Too High
4. HDL = Too Low
5. Weight.......Way Too High.

So at the age of 38, I was given a fair but direct assessment. I am way overweight, I have a terrible diet, I don't exercise, and given the stress levels of my job, and the challenges of any father / mother with two young kids, changes were in order.

The nice thing is, there is a pretty simple formula to fix all of this. While I got bad news, it's not like the news some people get when they go to the doctor, because I can fix mine (and I have to, or they'll fix it for me). So the prescription is simple, improve my diet, and start to exercise. That takes care of the weight, the blood pressure, the cholesterol, and the HLD / LDL numbers.

And let's not forget I'm not exactly uneducated here. I do have an undergrad in Kinesiology, and I was a certified personal trainer, and I did compete in two amateur body building contests, I've just fallen into the trap of many people and let myself go.

So the goal is simple. I have to drop at least 50lbs. I need to do it in a sustainable fashion to improve my long term prospects. So this blog will be a record of my journey, and hopefully a way to share my eventual success. So....T-50lbs and counting....