Time To Change – A Few Additions

Not much happened this week, so I’ll spare you any blathering.

No significant change in the primary number.  This is just normal fluctuations.  The weather conspired against any more riding after a good start to the week.  It’s been good to be back in the saddle (and a new saddle pad is coming next week!) so I will certainly get more riding in.

I will add updates for my active minutes and riding mileage moving forward.

Onward.

My resolution remains:

want to am going to be The Guy again.  The Guy weighed 175 pounds and looked good and felt good.  And his blood pressure was good and his blood tests were good.

Active Minutes – 61

Watch my activity at my Fitbit page

Biking Mileage – 18.9 miles  (2 rides)

I track my mileage with MapMyRide

The next milestone is getting back below 185.  I will get there and go on.

Official Weigh In Weight

189.0 pounds

Weight Change this week: +0.4 pounds

Total Weight Loss To Date: – 15.9 pounds

Goal Weight and Total to Lose – 175/25

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Time To Change – On The Road Again

It’s always one step at a time.  One pound at a time.  One challenge at a time.

Last week I talked about the changes needed in my activity/exercise level.  I’m happy to report progress on that front.  The bicycle is out of storage and was on the road twice this past week.  One of my goals for 2017 is 1,000 miles on the bicycle.  The combination of odd weather and my schedule has made that tough.

The other challenge to my riding is that I am profoundly uncomfortable riding on the back roads here in Virginia.  There are many people who do, but the lack of a berm scares the crap out of me.  So I’m having to become an urban cyclist (which used to be the “scares the crap out of me” category).  Richmond is very bicycle friendly.  Which doesn’t mean you don’t have to keep your head on a swivel.  I’ve already had one driver misestimate where the edge of his vehicle was in relation to my bike.  Didn’t hit me, but didn’t miss me by much either.

My goal by about 13 miles closer!  Many more miles to go.  The plan is to take the first shot at the Cap2Cap before the end of the month.  And do that run several times this year.

When I’m not on my bike I still need to keep my active minutes up.  That’s improved too.  Several days walking at the park just down the road (Rockwood) have put me right around the 150 minutes that are my weekly goal.  I am not counting the bicycling toward that number.  So it’s 150 minutes on top of the saddle time.

(Side trivia – while walking at the park last week, I came upon a fire!  There’s an archery range here and someone had set one of the hay bale targets on fire.  I called 911, led the firefighters to the fire and spoke with police.  Look at me being all “good citizen”!)

Saw a nice move in the number below.  Let’s see if we can’t keep it going now.

My latest ride.

 

Onward.

My resolution remains:

 

want to am going to be The Guy again.  The Guy weighed 175 pounds and looked good and felt good.  And his blood pressure was good and his blood tests were good.

Watch my activity at my Fitbit page

 

The next milestone is getting back below 185.  I will get there and go on.

Official Weigh In Weight

188.6 pounds

Weight Change this week: -1.4 pounds

Total Weight Loss To Date: – 16.3 pounds

Goal Weight and Total to Lose – 175/25

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Time To Change – The Image In My Head

Continuing the “plateau”.  Which isn’t bad, just a little frustrating.

I’ve been thinking about the next set of changes needed to get moving again.  Clearly, the exercise component needs to be changed.  My bicycle is out of storage and I got my first ride in.  More about that next week.

My thoughts this week have been focused on the inward changes I need to make.  Each of us has an “internal” image of who we are and what we look like.  That image can be a hurdle to getting where we want to go.  In the years that I was putting on this weight, my internal image stayed with the slimmer version of myself.    Even as my weight increased, taking my clothing sizes with it, my internal image kept telling me I looked the same as ever.  If the mirror denied that belief, I simply stopped looking in the mirror.  Until the day you do look and realize that there’s an issue.  In my case, it was repeated medical discussions, involving my blood pressure and diabetes.  I finally had to confront that image.

Now I discover that the problem has reversed.  My internal image is the heavy version of me.  I’m positive that despite the number getting better, I still look the way I used to.  It discourages me in the good habits I’m developing, tries to drag me back to the old ways.  It’s that negative, critical voice that most of us hear inside our heads.  The one that tells us we can’t succeed, that we shouldn’t try.

That internal image will have an effect, even a profound effect, on your level of happiness.  If it is constantly telling you that you aren’t good enough/big enough/small enough/talented enough/whatever, then it saps you of the energy needed to be the person you want to be.  It will stop you from even trying.  Happy, successful people seem to have a pretty clear idea of who they are, in my experience.  They spend much less time listening to the voice of criticism and defeat.

Changing your internal image of yourself can help you shut that voice up.  It’s just one step (we’ll talk about taking this all one step at a time next week), but it’s a step that can make a powerful difference in a life.

As I thought about this, I realized that this change isn’t just a dieting/weight loss concept.  What’s your internal image of yourself in your relationships, your career, your creative life?  Does it contribute to your happiness or does it increase the negativity in your life?

 

Onward.

My resolution remains:

 

want to am going to be The Guy again.  The Guy weighed 175 pounds and looked good and felt good.  And his blood pressure was good and his blood tests were good.

Watch my activity at my Fitbit page

 

The next milestone is getting back below 185.  I will get there and go on.

Official Weigh In Weight

190.0 pounds

Weight Change this week: +0.1 pounds

Total Weight Loss To Date: – 14.9 pounds

Goal Weight and Total to Lose – 175/25

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Time To Change – Nothin’!

weight-loss-3

 

There is truly nothing to say about this week.

Just look at the number, lol!

 

Let’s just say that…nope, I got nothin’.

See you next week.

Onward.

My resolution remains:

I want to am going to be The Guy again.  The Guy weighed 175 pounds and looked good and felt good.  And his blood pressure was good and his blood tests were good. (New photo of The Guy)

Watch my activity at my Fitbit page

The next milestone is getting back below 185.  I will get there and go on.

Official Weigh In Weight

188.9 pounds

Weight Change this week: -0.1 pounds

Total Weight Loss To Date: – 15.0 pounds

Goal Weight and Total to Lose – 175/25

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Time To Change – Late!

weight-loss-3

 

The weekend kind of got away from me!

Followed up a surprise great week with a less than great one.  But OK.

Lots of little things.  A temporary change in the schedule I had established (beyond my control), and an associated change in my exercise/food routine.  That’s never good.  A little backsliding on my physical therapy routine.  While I’m no longer seeing my PT, I do have stretches and exercises to do.  I’m only about 80%.  Everything kind of went into the toilet.

It did give me a chance to fall back and reconsider things.  If it seems like I do this a lot, it’s because I’ve discovered that a regular review is a VERY valuable routine.  Need to focus, need to fight my natural tendency to be a lazy ass.  I’ve given my family permission for some low-level nagging.

Oh, and I think I’ve figured out what was causing some seemingly random blood glucose spikes.  Chocolate ice cream.  As with everything, I am NOT giving it up.  Just need to find a better balance (low sugar, smaller portions, only after low carb meals) than I had over the last month or so.  Otherwise, the numbers remain very good.  The 30-day overall average is just over 130.

 

Onward.

My resolution remains:

I want to am going to be The Guy again.  The Guy weighed 175 pounds and looked good and felt good.  And his blood pressure was good and his blood tests were good. (New photo of The Guy)

Watch my activity at my Fitbit page

The next milestone is getting back below 185.  I will get there and go on.

Official Weigh In Weight

189.0 pounds

Weight Change this week: +1.6 pounds

Total Weight Loss To Date: – 14.9 pounds

Goal Weight and Total to Lose – 175/25

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Time To Change – Senseless But Solid

weight-loss-3

 

Then you have a week like this.

 

It didn’t seem like a great week.  Of course, it didn’t seem like a bad one either.  I got almost no exercise.  Schedule and weather just got in the way.  Included in that was no exercise on my shoulder, and I saw some very quick negative movement because of that.  We will nip that in bud right away.

Eating was fine.  With no exercise, I should probably say that eating was good.  How else did I manage to move that number so much in the right direction?  A couple weeks back I switched from a “diabetes diet” to simply a carb control one (based on the South Beach Diet.  If you’ve never looked at this diet, I like the straightforward description of all three phases found HERE. It was recommended to me by my former physician, and it has worked well for me over the years.)  It seems to be giving me the outcomes I want.  Weight is going down and so are my blood glucose numbers.

Speaking of the T2 and the finger sticks, the numbers have gotten better.  I can also explain why a number is suddenly worse.  Still not doing quite as well on thinking about that BEFORE I make the mistake,  but those mistakes are now in better places (most of the time).  The current MD, who I like a great deal, has added a statin drug to my regimen.  10 mg of Atorvastatin a day.  None of the side effects described seem to be afflicting me, which is just fine with me.  The studies show that T2 patients decrease the likelihood of cardiac issues if we get our blood lipids as low as possible.  It’s not a terribly expensive drug and if it helps me, then fine.

In other news, I either have an allergy to some local pollen, or I’ve caught a cold.  I’m leaning toward the allergy.

But it was a good week.  I don’t know why, but it was good.

Onward.

My resolution remains:

I want to am going to be The Guy again.  The Guy weighed 175 pounds and looked good and felt good.  And his blood pressure was good and his blood tests were good. (New photo of The Guy)

Watch my activity at my Fitbit page

The next milestone is getting back below 185.  I will get there and go on.

Official Weigh In Weight

187.4 pounds

Weight Change this week: – 2.0ounds

Total Weight Loss To Date: – 16.5 pounds

Goal Weight and Total to Lose – 175/25

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Time To Change – The Song Remains the Same

weight-loss-3

 

Just a tiny bit of movement.  At least it’s in the right direction.

The weather is improving so I have no excuse not to increase my activity levels.  The bicycle will come out this weekend as well, so I will have some miles to chart there.

Food is fine, exercise is low, blah, blah, blah…

It seems like every moment is claimed in my life but there’s still too much that isn’t getting done.  That’s frustrating.  Frustration is an obstacle.  To just about anything positive I want in this life.  So I can’t let the frustration win.

I mentioned that I have been diagnosed with “adhesive capsulitis”, more commonly known as “frozen shoulder”.  After a couple months of physical therapy I have regained about 85% of the range of movement.  I am now on my own to continue the stretching and strengthening.  Anotther thing that needs time in my schedule.  And not doing them results in the shoulder tightening back up, little by little.

The problem is that I prefer to be a little less organized in my life at home.  Just let things flow.  That’s just not an option right now.

Which is frustrating.

Sigh.

The two main numbers are both OK.  The one below and the blood glucose.

I’ll take my wins where I can.

Just realized, I get to change the milestone weight down there below the photo.  Also a small win.

Onward.

My resolution remains:

I want to am going to be The Guy again.  The Guy weighed 175 pounds and looked good and felt good.  And his blood pressure was good and his blood tests were good. (New photo of The Guy)

Watch my activity at my Fitbit page

The next milestone is getting back below 185.  I will get there and go on.

Official Weigh In Weight

189.4 pounds

Weight Change this week: – 0.6 pounds

Total Weight Loss To Date: – 14.5 pounds

Goal Weight and Total to Lose – 175/25

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