loosing weight – below 240 lbs.

236 lbs

Down to 236 lbs today!

I have not really been focused on eating right or exercising lately due to taking care of the baby, etc. (hard to avoid snacks and caffeine when you are up all hours of the night) so that new job I picked up a few months back has really been helping me lose weight more than anything so far lately… I did do a few kettlebell swings the last week or two from time to time, but nothing too serious…

Tomorrow I DO Plan to start working on a new workout schedule daily. I’m focusing on some Tai-Chi and yoga type stuff for now for flexibility since there are some aches and pains the job is giving me, and I’m hoping that type of stretching workouts will help with that type of problem. I’ll eventually go in to some other workouts that are more aerobic down the road, but for now this is what I’m feeling the need to do since I have to listen to my body…

Below 250 lbs!

Well, the weigh in today shows that I’ve lost about 17 lbs since last weigh in a little over 40 days ago! I can finally officially say I weigh less than 250 lbs. I have not been exercising a lot, but have taken on a job that has me on my feet all day doing a lot of bending, lifting, and other types of moving. I had noticed that my old pants waist line was looking way to huge so figured it’s time to do a weigh in.

It’s an evening job, and the pay’s not all that great, but at least it is full-time and apparently it literally is causing me to “work my ass off” so it’s not all that bad… kinda nice to get paid to workout so to speak instead of paying some gym.

The last couple of days I’ve been doing a little bit of a workout before work too, mainly aerobic stuff with a wii like Just Dance, or some simple little aerobic exercise tape, etc. If I can keep that up consistently and keep the job at least a few months, perhaps I can get below the ‘red line’ that was my original goal target before I slacked off a while back and had to create that second ‘goal line’… It’d be nice to actually be able to get to my bmi weight, especially now that the young one is on the way in a little over a month. Got to get in shape to keep up with the young ones.

Back on Track

Finally below 260 lbs! 🙂

Lost about 8 lbs this week alone. Amazing what happens when you work out every single day. I’ve started doing Leslie Sansone’s walking tapes daily every day this week… and then today, on Saturday I did 20 nonstop laps of the breaststroke around the outer edge of the pool this morning.

I’m going to try to use the walking tapes to keep me motivated to actually work out daily. When I was doing the Slim in 6 a while back I was having problems doing the workouts every single day so it wasn’t giving me the amount of calorie burn I crave since my body couldn’t keep up with the workouts as I just wasn’t quite at that ‘level’ yet in endurance/strength. I could do the workouts but I was pretty sore after some of them, etc. I’ll probably do the walking tapes til I’m comfortable doing at least 3 miles every day for 6 days a week before I try integrating in too many other workouts… then I might do Power 90 again or something… or use the walking as the cardio days on power 90 or something like that. Feeling great. It’s awesome that I’m below 260 lbs again. Hope to stay here and keep going with this!!! I’m well on the way to where I want to be.

Starting to get below the red line!

265.2 lbs in today’s weigh in. I’ve been bad with the exercise regimen the last week or so it’s got to be the diet that’s causing it a little.

Found out a couple of weeks ago I’m allergic to wheat, soy, chicken, and corn, and a lot of various pollen, including maple and pecan, which probably means I’m partly allergic to maple syrup as well as pecans. I don’t think they tested me for almonds but those always tore up the back of my throat so I think it may be that too. Got rid of all of that stuff from the diet over the last few days, so I think that this new eating clean diet is helping a lot. It’s a struggle daily, but it seems to be paying off already after only a few day! It’s amazing how many hidden ingredients there are with corn and soy in just about everything everywhere you look.

The What’s in this stuff app has been an enormous help with shopping. Highly recommend it. It has a keyword search thing so like if you type in soy it brings up a bunch of various keywords tied to that that you’ll find on labels. It’s not a comprehensive list though since I’ve found even more words and keep emailing the developer asking them to add more and more, so hopefully over time it’ll be the most comprehensive word database on this type of stuff around…

For instance, under one of my many lists on that site, I have
Acesulfame Potassium, Acetylated Tartaric Acid Esters of Mono and Diglycerides, Ammonium Chloride, Artificial Color, Artificial Flavor, Aspartame, Azodicarbonamide, Benzoate, Benzoate of Soda, Benzoyl Peroxide, BHA, BHT, Bleached Flour, Blue 1, Blue 2, Brominated Vegetable Oil, Calcium and Sodium Propionate, Calcium Disodium EDTA, Calcium Peroxide, Calcium Propionate, Calcium Saccharin, Calcium Sorbate, Calcium Stearoyl-2-Lactylate, Carmine, DATEM, Dimethyl Silicone, Dimethylpolysiloxane, Dioctyl Sodium Sulfosuccinate, Disodium Guanylate, Disodium Inosinate, EDTA, Ethoxyquin, Ethyl Vanillin, Ethylene Oxide, Green 3, High Fructose Corn Syrup, Hydrogenated Coconut Oil, Hydrogenated Vegetable Oil, L-Cysteine, Methyl Silicon, Methylparaben, Monosodium Glutamate, Partially Hydrogenated, Partially Hydrogenated Canola, Partially Hydrogenated Coconut Oil, Partially Hydrogenated Corn Oil, Partially Hydrogenated Cottonseed, Partially Hydrogenated Cottonseed and Soybean Oils, Partially Hydrogenated Oil, Partially Hydrogenated Palm Kernel, Partially Hydrogenated Soybean and Cottonseed Oils, Partially Hydrogenated Soybean Oil, Polydextrose, Potassium Benzoate, Potassium Bisulfite, Potassium Bromate, Potassium Metabisulfite, Potassium Sorbate, Propionate, Propyl Gallate, Propylparaben, Red 3, Red 40, Saccharin, Sodium Aluminum Sulfate, Sodium Benzoate, Sodium Bisulfite, Sodium Cyclamate, Sodium Diacetate, Sodium Glutamate, Sodium Nitrate, Sodium Nitrite, Sodium Propionate, Sodium Stearoyl-2-Lactylate, Sodium Sulfite, Sorbic Acid, Sucralose, Sulfur Dioxide, TBHQ, Vanillin, Yellow 5, Yellow 5 & 6, Yellow 6

It’s crazy to think that some of that ties in to soy allergies, but based on a lot of reading I’ve done on numerous blogs and websites the last few weeks it all ties in in various ways… the whole food industry hides stuff from you behind weird chemical names.

For example, did you know that Bromine is one of the main ingredients in the vegetable oil that’s in Mt. Dew and Diet Mt. Dew… and that that stuff is actually a dangerous toxin that has put several people in the hospital over the last several years because they drank too much mt. dew and similar types of drinks with that stuff in it? Kinda scary to think about since I used to drink tons of Mt. Dew, and then diet dew after getting diagnosed with diabetes. I still might have an occasional drink, but for the most part have cut it out of my diet along with a lot of other stuff.

Luckily, I don’t think I’m allergic to rice, so rice cakes and rice based cereals seem to be somewhat safe, at least at the moment.

back to the basics…

2013 New Year’s Resolutions
1. Exercise Regularly, and avoid setbacks
2. Get back in to creating art regularly.
3. Learn to play music.
4. Eat Right.
5. Write things down.

I’ve fallen off of the band wagon on sticking with the above. I am writing stuff down more, but got off of exercise a couple of weeks ago when my calf had a major issue…it sort of tightened up after I went down a flight of stairs a little too fast and it actually had me on crutches about a week… The pain stayed with me a long while. For the longest time I could not do stairs since it hurt so bad when the leg was in a certain position where the sore leg was behind the other leg… The pain has started died down a lot. It still does feel like a stiff, sore muscle in my leg sometimes… it is mainly one of the calf muscles but it sometimes radiates up to the back of the leg behind the knee and down to the Achilles heel… The ultrasound they did the day it happened didn’t find anything. I was told an MRI might find something since it has a finer scanning reading in looking for muscle tears, etc. Thank GOD there was no blood clots that the ultrasound found since I had the hernia surgery back in December.

I fell off the bandwagon also by moving my avatar in Entropia Universe to Rocktropia a few days back and exploring the entry level missions there. However, I’ve started to block myself from the forums related to Entropia with extensions on various browsers I use on home computer and blocking it elsewhere using other techniques such as content filtering in internet explorer and host file editing.

I got off target on eating right… I do plan to get back on target though. My goal has got to be 45 or 55 carbs a meal.

I got off target on the exercise because of the calf issue noted above, but plan to re-start exercising again regularly in the next couple of days. I have been doing some wii Just Dance 3 lately. I might re-start the Power 90 but it honestly scares me a little since I’ve read about how bad crunches are the last few days in a few blogs and websites. They can really screw up your back over time if you do too many. If I do do the power 90 again I might sometimes replace doing crunches with just doing a long plank or some other type of exercise?

I have been doing a little bit of MOOC (massively online open course) on coursera for song writing. It has been interesting learning about how line count affects stability/instability, etc. I find myself counting lines on songs playing on the radio these days. I haven’t been keeping up with that course or the social media MOOC I’ve been doing on Canvas Network the last few days since work has been very stressful and after work I just headed directly in to Entropia to reduce some stress through mindless grinding quests, etc. However, as I move forward and start to remove myself from Entropia as often as I have been playing lately, that will slowly come to a halt. If I’m spending all my free time in that mmo I’m not spending it doing other things like exercising and creating art, etc… I need to get back on path.

I see a lot of negativity around me at work, hear a lot of negativity on tv and in social networks, etc. I want to remove a lot of that from myself and focus with zen-like precision on tuning in to my own creativity and positive vibes. The world we live in is a wonderful place. I want to appreciate it more. I want to live long enough to appreciate it for many years to come. I can do much. I must do much. I don’t want to continue to “should all over myself.”

I want to DO.
I want to BE.
I WILL be FREE.

I AM GOING TO BE THE BEST ME I CAN BE.

day 51

This morning I did 17 minutes of an hour long workout tape. I talked it over with Tekla a little and am thinking about possibly stopping these sort of workouts in the mornings since I just don’t seem to have enough time to do them in the morning before work, and even if I do, I think I might start be getting some level of burnout which is why there’s been a missed workout or two this week and last week.

I do like the extra calorie burn from working out twice a day, but if I’m not getting enough recovery time, it’s not going to work since the workouts will just break me down instead of building me up.

I will keep with the longer workouts in the evening… However, I might go backwards a step or three with the evening workouts since Tekla might be joining me, and she’s not ready for the III-IV tapes yet on Power 90 if we decide to workout together with that… so it’d be back to I-II or something similar.

We might use some other form of exercise other than videos… may be long walks… maybe some other workout videos, etc. Not sure yet. There’s a bunch of opportunities to try a lot of different things.

If I stick with doing the morning workouts, I’ll probably go down to shorter more energetic ones like the 12 minute bodyrock videos. Those are really high intensity so they are still great workouts. However, I didn’t think I was at the level to do them, but just like with the Power 90 if I just do it a few times, I’ll get more used to it so it will get easier over time…

Hell, I may even stop blogging about this stuff, but on the other hand, the blogging is helping me stay focused, so I probably will keep with it for now.

Unplanned for rest day…

Today I’m going to consider a rest day because the landlord re-caulked the pipe in the middle of the shower. It came out of the wall the other day… need to leave it time to dry so won’t be able to take a shower tonight so won’t workout because working out and not showering afterwards is just gross.

Also, took some rope in the trunk, a couple of Nature Made 100 pack bottles of fish oil pills that I emptied a while back, and some duct tape and made myself a home made jump rope tonight. I have a real jump rope somewhere but it’s boxed up in a corner somewhere I can’t get to at the moment, so for now this will work. I haven’t tried it out yet, but it looks like it will work. Left the blue part of the bottle cap on and ripped off the flip top, sticking some duct tape up around where the rip was so it won’t slice my hands since it was sharp edged. This looks like it really will work. The nice round shape of the bottle top should allow this to work nicely. I have a lot of extra rope wrapped up inside of the bottles and duct taped around itself so that they won’t come out of the bottle when I try to use it. Some duct tape is down at the bottom in the middle too to weight it a little and protect it from fraying. I never have been much of a jump rope person since I get shin splits, but after reading that jump rope is very high calorie burn like kettle bells, especially if you do doubles, it makes me think maybe I should look in to trying it out a bit. I really like these bottles since they are somewhat soft, but still sturdy so should be good on the hands for this type of thing… nice rounded edges everywhere except where I tore off the flip cap, and now with the duct tape, it’s soft too.

Day 22 of the 1000 day challenge…

Day 22 of the 1000 day challenge is now complete, and the Sweat tape was done today. I did a few more of the abs than I usually do since I didn’t workout this morning. Feeling great. Now off to take a shower.


ok, before the shower I ended up doing a medicine ball workout… that was very tough on lower back. Next time.. will use the mat… full sit ups with medicine ball going from laying down position with ball on floor, arms extended to full sit up position holding ball hovering about a foot above your lap is extremely tough… that was just the start of the workout… did most of the exercises listed on the tutorial sheet that came with the ball. All I can say is I’m very glad I have a nice water heater because that shower really helped on the back a lot… just sort of stood there with feet near the drain, arms extended towards opposite wall and let the hot water hit lower back for pretty long time.. still a little stiff and sore but that helped enormously. No pain, no gain.

now ready to hit the sack, and the rain and thunder are just starting… going to be shorter night than I want to be with the pain and rain I think.

Day 10 Evening…

Evening 10 of the 1000 day challenge – just completed Cardio abs I-II tape just now. It was hard to get moving at first since this dreary rainy day is having an impact on my mood a bit, but once I got in to it it was not that bad and by the time the tape was done I was feeling great. I do feel this doing the workouts after work is difficult sometimes but if I push through it, it’s usually not that bad, and actually massively helps my mood, self esteem, and outlook on the world in a positive way.

After work, I wrapped a big ‘clothesline’ rope I had in the trunk around the concrete block to make myself a little ‘ghetto bell’ — sort of the poor mans/redneck version of a kettle bell. I have no idea if I’ll use that thing too often, but might. I want to really nail down the two a day workouts and get through them with little/no pain before doing too much of that heavy lifting type of stuff or else I think I’ll overdo it and possibly burn out, which is definitely not something I’m wanting to do… I downloaded mp4 versions of all of the shovel glove moves the other day and finally put them in to plex last night so that I can watch them on the tv from time to time to practice. I probably won’t tonight, but might in a few days. I think doing some of that heavy swinging the pry bars and concrete block around will be something that will be good eventually, but I really don’t want to kill myself or overdo it or injure something by doing that stuff too often or too early… I have had a little taste of it, but need to build up some strength with the daily video workouts til I’m ready to move up to that as a regular part of my routine. Most of the shovel glovers, I think, use that as their primary exercise daily based on what I’ve read about it… I will probably be using it as a sort of secondary strength/power building part of my routine… a way to push myself a little harder… but right now since it’s hard enough to just push through pushing play every day I need to back off a little and not overdo it. I do feel strength gains after the other day swinging the brick around, but there’s no way I’m ready to do it everyday yet… I might eventually make it a once a week or every other day thing or something but it’ll take some time to build up to that. The rope handle probably is going to add a lot of weight to the brick since the cloth material likely will hold a lot of moisture since it’ll be in the trunk every day… I think it was most of a either a 50 or 100 foot of rope that was used. I just wrapped it around the brick creating a sort of handle up top, and then used some duct tape to sort of make the handle hold together. I think the handle may be too wide, but maybe not. I’ll have to adjust it if/when I get around to trying it again… The rope on the brick trick may leave it swaying too much and be dangerous, but I wrapped enough rope around the sides of the handle on both sides that I think it’ll help hold it in place enough that should not be too much of a problem. If it is, I’ll use more duct tape or find some more rope… I think I have some bungees I might have to use on it eventually… Back in college I remember hauling my huge portfolio around all over campus, and it was just a folio with small handles that I used a similar type of rope and tape contraption on (actually that wasn’t rope,… it was a book bag strap that I tied a rope on to), and it held up sturdy with huge amounts of oversized artists paper in it and most of my drawings from several years of school – and I walked all over campus with that, so I think this little contraption should work… I think biggest concern is that the brick may cut in to the rope over time, but hopefully it’s tied on tight enough that won’t be too big of an issue, and even if it is is, a little more duct tape can save the world, lol.

Day 10 of the 1000 day challenge.

This morning, I did a Fit for Duty kickboxing routine. It’s was a pretty light workout, but it’s a nice way to get the heart rate up and sort of ‘wake up’ to the day…

Last night I didn’t do so hot on the dieting thing… After that hard workout, I had a salad with a full orange, some mini tomatoes, spinach, mushrooms, and some leftover meat… then Tekla got home and wanted to go out, so at Denny’s I had a half order of the cranberry chicken salad. I avoided the bread there (had a small corner of it, but that was it…) After we got home, and ready for bed, I was still a bit sore from the workout and was feeling odd so checked sugar at it was 100 at 9:30 pm, just like it was at 3:30 pm… so I then had a couple of cinnamon graham crackers with hazelnut jif as a snack. That jif stuff is fairly low carb but it’s high calorie… Hopefully today will be a better dieting day. It’s hard to remember that salads, meat, and cheese type of stuff isn’t all that I should eat since they are all fairly low carb, so have little impact on blood sugar level… so if I eat meals based on those, I need some form of carbs to balance it out since I need 45-55 carbs or so per meal.

I think my screw up yesterday was that I took an orange along with a ham and cheese sandwich and some mushrooms and a few mini-tomatoes to lunch, but didn’t eat the orange, so carb level was too low after lunch and it impacted me the rest of the day.

Day 9 – switching it up

It’s Day 9 of the 1000 day challenge, and today I decided to do something a little different…

so.. Tonight I’ll do the Power 90 tape that I’ve normally been doing in the mornings up til now since I really ‘want’ to do that every day if possible, and my body is starting to get used to that workout so it’s nothing unexpected and too hard on me like the fit for duty was the other day. I think doing it at night will make me not give up the evening routine as much as I have been.

That leaves the mornings open to try something new… so I just completed a Martial Fusion Cardio Blast workout this morning on the All Fitness TV channel in the Roku. That was a nice slow paced cardio workout that was awesome. My back is a feeling a little pain since I’m not 100% used to the ‘horse stance’ yet, but it was light cardio and a nice sweat, so I think I might do more things like this in future mornings from time to time. Switching it up works more muscles and makes me work harder since it’s not the same movement every time, keeps me from getting ‘used to’ the same ol routine and also makes it a little fun to try something new now and then.

sore and tired…

I’ve been very sore and tired this afternoon. I think the lactic acid from the overdoing it yesterday afternoon is catching up to me again. Going to not do a workout tonight to let my body repair itself a little before starting it up again tomorrow… eating supper right now right after work… I was feeling famished this afternoon… not sure if it’s really a physical need for food, or a mental thing that is compensating for the lactic acid. Either way… sore, tired, hungry… going to go finish eating now…

P90X scam…

http://naturalbias.com/why-the-p90x-exercise-program-is-overrated/ – another interesting take on this stuff…
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Read an interesting post over at the following forum today:
http://forum.bodybuilding.com/showthread.php?t=135061811&page=1

Even though it’s over a year old, I do have to sort of agree with him… The MLM side of Beach Body is pretty disgusting, and the informercials are too. I remember when I got my tapes, I bought the first one and thought all was well, then the next month, blamo a new hit on the credit card when the III-IV tapes came in… We cancelled after that, which is in part, part of the reason I never got back in to it til recently… I DO think the tapes are awesome, and definitely worth the investment, but do not think that the hype is all that great. It is a good system, but it’s not the only system, and there are lots of hidden costs if you buy in to it 3000%, like the pricy nutrition stuff, shakes, etc.

My wife and I have been bitten with MLM scams for many years. You name it and Tekla probably tried to sell it at one point in time (never sold the beachbody, but knew some folks that did)…

Thinking back to all of the stuff we got in to over the years… There was Nikken Magnets, Avon, Fruta Vida, Tupperware, One Sole, and a few others…

I’ll have to come back to this post later when I have a lot more time to go in to detail about ‘the evils’ and ‘pros’ of network marketing… or maybe it’ll get put in to a future post by itself…

but for now, just know companies want your money, even if they sell great products, and if there’s any MLM side to the business it likely is going to be overpriced since you are paying for middlemen salaries… as a result, I think if you do want to get in to Beach Body tapes and stuff, use credit or debit cards that are prepaid, or that have one time numbers for security so that you cannot be billed with recurring costs… that way you won’t get burned too badly… the real ‘problem’ with that sort of stuff is when you end up with recurring costs because of fine print when you are not really aware that the cost is recurring because the fine print was too darn fine or was hidden entirely through scammy trickery (something companies like Beachbody are definitely known for).

Day 4 of the 1000 day challenge…

Day 4 of the 1000 day challenge is now complete. Did a workout this morning a few minutes ago! 🙂

I wasn’t sure about doing this before the workout since this morning my calf had a really weird tightening cramp going on about 3 AM after my wife’s foot hit my leg while she was sleeping… calf cramp was extremely painful… but after reading some of the diet quotes about how exercise is good to combat pain as it moves the lactic acid, it made me go ahead and try it out today, and sure enough, I made it through the workout ok. That calf is a still a little sore now, but not as bad as it was before the workout.

Trying to combat this pain a little with some ginger and tumeric in the cereal this morning besides just the milled flaxseed that usually goes in there… Supposedly these spices help combat inflammation type of pain…

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edit – WOW! Ginger in the cereals milk is fantastic tasting. Can’t taste the tumeric much, but that ginger really gives the cereal some really good flavor. Surprised no cereal producers have put this sort of spice on many of their products yet, lol.

drained…

Feeling very drained the last two days… Allergy season is upon us, and it’s got me not being able to breathe very well, blowing nose every hour or two, and feel like I have a big headache and being really drained all day… I have avoided the snacks, seconds, and sweets, and did do the workout this morning and yesterday, and will try tomorrow. Sore muscles + hay fever is a bad combo.. Hopefully I can keep it up though at least til the ‘rest day’ this weekend…

Various Workout Videos, Workout Tips, and Workouts Online

I’ve been exploring the wide world of the internet from time the time the last few months, and have found quite a few nice online workout videos and diet advice in various locations such as youtube, podcasts, etc. I’m going to start a list here of some of the places to find these awesome resources…
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Please note: I take ABSOLUTELY NO RESPONSIBILITY for any of the content linked to below… I’m just linking to various videos and exercise links I’ve found online… I didn’t upload most of this stuff. If there’s some copyright violation or whatever, please don’t come knocking on my door with a court order or something like that. If you are a copyright owner and some of the stuff below is violating your rights, just leave a comment and I’ll try to delete the link as soon as I get a chance to read your comment.
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nice calorie counter thingy – http://www.fitclick.com/calories_burned?At_Home_Training&oc=729&page=11

Here’s why I’m tempted to do the Bodyrock videos as ‘the morning’ workouts…

 

 

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Here’s an awesome tip… Use Google Video search!
Do a search for something in Google’s video search like a keyword for workout, or cardio, interval, etc. and then in the left column pick the option for results that are 20+ minutes in length. Blamo, you just found yourself a bunch of 20+ minute workout videos! 🙂 😉
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HOME MADE JUMP ROPE:

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Ryan Magin’s Youtube channel – He explores how various actors workout.
http://www.youtube.com/user/RyanMagindotcom?feature=watch (warning – he’s trying to sell you something)
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nice long workouts here for medicine ball, etc:

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Walking 1-2-3 miles:


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Sword Workout – finally something I might be able to use to workout the crowbars besides the shovelglove stuff.

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AR 7 – http://www.ar7now.com/

AR 7 – ‘Conan’ workout – http://blog.onthebox.com/2011/11/08/the-conan-workout-challenge-part-1/

http://hasfit.com/ultimate-warrior-workout.html
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Fitness Blender on Youtube

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Some nice little tools/plugins/Hardware to help with your home theater system (i.e. getting videos like the ones listed in this post to play on your tv or other type of monitor, etc.)

Streaming video needs a way to get to it’s end location (tv, hdmi monitor, etc.). Some hd tvs have hdmi ports that can just send video directly to a digital tv, using the tv as a second monitor…

For older tvs, some little gizmo is handy… For xbox and stuff like that xmbc might be the solution…

Some smart tvs now can do some video streaming… but some content providers block that when they can, so results can very depending on the hardware/software and what you are trying to stream.

For those on a little more of a budget or that are not in to gaming, streaming devices like the Roku or WD TV Live are fantastic. Take the time to evaluate and think about things before you decide to pick one streamer over another… they are very different beasts… for example The Roku 1 has good ol component out ports for audio/video to go to tvs whereas Apple TV doesn’t seem to have that, nor does later versions of the Roku… as with all gizmos and gadgets, you have to juggle what features you want vs what features will work with the gizmos and gadgets you already own since some things may not be compatible… and some folks try to scam the masses that are not aware of this sort of thing too much (like folks selling junk on ebay to convert hdmi signals in to component signals for regular old school tv ports without letting the buyer know that that won’t work without some other little gizmo that has to be purchased separately, etc.. buyer beware!)

Sometimes computers are needed as ‘middlemen’ of sorts to get some streams to tvs, etc. For this, great software like Plex and Playon Exists among many other various software packages, some of which is free, some of which is not so free…
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another little tip… if you find a video somewhere online that you can’t download for whatever reason, but you want to download, use a screen scraper that will record what’s on your monitor. The best/easiest one I’ve found for this sort of thing is bandicam. The free version lets you record 10 minutes at a time and it puts a little watermark on it… If you don’t mind the watermark that shouldn’t be a big deal. The free version of fraps doesn’t let you record 10 minutes at a time, even though some say fraps is better for this sort of thing, especially for recording online gaming, etc. What I like about bandicam vs fraps is bandicam makes it just a little easier to record areas on screen with a little box, or record one window… fraps it’s more hard to record one window or one area… there’s a few other screen scrapers out there like these two tools, but these two are probably the best ones…
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as far as with bandicam, etc. goes… it records avi files… if you do need videos more than 30 minutes there are ways to put several avi files in to one video file. Easiest way to do that is with a little command line thing:

What is the best way to join multiple DVD VOB files? Using the Windows copy command: Because the VOBs are simply split files created from previously contiguous larger file, you can reconstruct the larger file using the window copy command. To do this:
a) Open a cmd window using the Windows run command.
b) cd to the folder containing your VOB files.
c) At the command line, enter a command similar to:
copy /b vob1.vob + vob2.vob + vob3.vob outputFile.mpg

This will concatenate multiple VOB files into one output file. Note: Please don’t forget the /b switch.

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Avidemux works too… but not as well… it can rip up the area between the two avis or mp4s that are joined making screen unseeable as it’s all pixelated to hell.

Virtual dub is ok too…
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if it’s just avi files, windows movie maker or some cheap software like Magix Video Music maker work too.

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http://forum.doom9.org/showthread.php?t=155566
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http://reviews.cnet.com/8301-33199_7-57463254-221/apple-tv-vs-roku-vs-nexus-q-media-streamers-compared/ – little article comparing a few different streaming hardware options

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http://www.youtube.com/user/GoldsGymChannel?feature=watch – Gold’s Gym Youtube channel
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Vivace Workouts:

===============
Use Bungee Cord as an exercise band?
http://www.livestrong.com/article/416678-is-there-any-benefit-to-exercising-with-bungee-cords/
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http://www.youtube.com/playlist?list=UU9y3tBw5WSsfnnvDjd431Dg = Olympus Training Fitness courses on youtube
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http://www.youtube.com/user/KozakSportsPerform/videos?view=0 – HasFit Video Channel on Youtube.
—————-
Real Hollywood Trainer

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http://www.sparkpeople.com/resource/fitness_articles.asp?id=1222 — nice info on Kettle bells.
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http://www.fourhourworkweek.com/blog/2011/01/08/kettlebell-swing/ – more info on kettle bells
—————-
Nice little video on starting kettle bells:

Some of the lifts near the end are very similar to what I’ve been doing with the dumb bells in the Power 90 videos
=======================
http://www.youtube.com/user/joshone?feature=watch – Sincere John’s Youtube Video Channel
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http://www.livestrong.com/article/332093-cinder-block-exercises/ – Cinder Block Workout

http://forum.bodybuilding.com/showthread.php?t=120677201&page=1 – Another Cinder Block workout
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http://thetumblrgym.com/workout – nice little list of workout and diet videos on youtube (won’t mention most here since most are 3 minutes or shorter – great for info, but not so great for being your ‘online workout’)
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http://www.youtube.com/user/MensHealthMag?feature=watch – Men’s Health Videos on Youtube
————-
Adrienne White mentions in some of her youtube videos (see link below) that her cardio workouts have 150 beats per minute, and some other workout and fitness folks have similar type of suggestions… so how do you find out how many beats per minute a song is? There’s various ways, but one website that used to rock for this was djbpmstudio.com, however, it went offline quite a while back and nothing has replaced it with the amount of stuff it had listed in my humble opinion… BUT, we are still in luck because there’s an archive of it in the internet archive’s way back machine! 🙂

http://web.archive.org/web/20100104140833/http://djbpmstudio.com/bpm-music-index.html

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http://www.youtube.com/user/amkjwhite?feature=watch – Adrienne White Youtube Channel
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Efit Youtube Channel

E Fit 6 Week Bootcamp

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http://www.menshealth.com/fitness/dumbbell-shovel-exercise?cm_mmc=EOWNL-_-860358-_-03282012-_-DumbbellShovel-_-dek&smartcode=NLS860358

Dumbbell shovel

http://bcove.me/m0n6zwp0
=============
Body Rock 30 Day challenge
=============
Crossfit Exercises – http://www.crossfit.com/cf-info/excercise.html
==============
Interesting article on ‘chronic cardio’ over at http://strengthrunning.com/2012/06/debunking-chronic-cardio/

There’s also a few blogs and forums I’ve read about it lately… interesting idea… the idea is that if you overwork, you will get hurt… seems logical. Makes me think maybe my wanting to do workouts twice a day is a mistake?… Not sure on what is the most appropriate stance on that issue yet since working out this intensely is still a fairly new way of life for me.
=============
http://omniworkout.com/

http://www.youtube.com/user/sixpackshortcuts?feature=watch – Six Pack Shortcuts youtube channel

http://www.youtube.com/user/befit?feature=results_main = Be Fit Channel on Youtube has quite a few free workout videos, some even from the popular folks like Jane Fonda, Jillin Micheals, etc. Very nice treasure trove there.

http://www.bodyrock.tv/ – Body Rock TV has a lot of great workouts on youtube. There’s multiple contributors to it, so various multiple channels on youtube… that’s why I’m linking to the main website… You’ll have to explore a bit yourself if you want subscriptions to all the youtube channels related to this.

http://www.youtube.com/user/FreeYogaVideos?feature=watch – Learn Yoga on youtube!

http://www.youtube.com/user/yogatoday – Learn even more yoga over there!

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Shovel Glove Moves – http://www.youtube.com/user/everydaysystems?feature=watch

More Shovel Glove Moves including the ‘samuari’
http://www.youtube.com/user/phayzeSG?feature=watch

————–

Also, if you have a roku or some other way of playing video from internet on tv, both All Fitness TV channel, and Live Exercise seem pretty interesting as well as a few podcasts like Yoga Today, Hillary’s Yoga Practice Podcast, Yoga with Les, and Fit for Duty.
—————
Fit For Duty on Youtube… (if you have problems finding it in itune podcasts)


===============================

now for something a little bit different…
Here’s a video about why exercise is bad for you…

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If like me, you find the ‘live exercise’ channel on roku to not work well, you might try getting their videos via youtube…
—————-
A few interesting videos

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Zuzana’s Zwow workouts

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Zumba Nation:

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I’m sure there’s many more out there on the internet. Will update the list with more eventually. Have fun. Happy exercising! 🙂

Day 1 of the 1000 Day Challenge is done!

The morning workout for today has been completed. I went back down to the Level I-II Power 90 tape. These taking it easy days the last few days have made me very weak. I was struggling to just get through this tape. I was sweating like crazy and not having been getting up this early, really kind of just wanted to give up and go back to bed, but I did not, and will not give in to that sort of nagging negative thought. I got through this and will continue. Only 999 days more to go to get to the end of this challenge! 🙂 😉

I have a 48 oz glass of water that I squeezed some fresh lemon in to. Refilled the water on it a little after the workout since workout killed off half of it. Now I’m in the process of eating a bowl of cereal with two teaspoons of flaxseed. I also had 3 thinly sliced pieces of ham so that I have some protein this morning. I’m still not loving the taste of the flaxseed, but it’s tolerable. I don’t know if I should keep up with that since I’m adding the ham as the fiber may counteract the protein.. the purpose of the protein is to keep the carbs in the body a little longer and use that to hold the carb’s energy til the body really needs it since otherwise the body will ‘eat itself’ sort of and drain protein from the muscles of the body in order to mix with the carbs to make the energy needed. That fiber in the flax seed may counteract the meat somewhat? Not sure on that since I’m not a dietitian. If you are, maybe you can help answer that question in the comments?…

I will try to do the No S diet but am not focusing on it or tracking it yet… that will happen in the second or third month. Probably third since I want to focus on morning workouts in first month, adding evening workouts to the morning workouts the second month, and then do the no S as ‘the main goal’ for the third of the 30 day challenges… snowballing it all so keeping up with the exercise as I focus on that. I will hopefully have the no S diet as an automatic daily habit by then since I’m sort of trying it out now, but if I fail before the third month it won’t be a biggie since goal here is to work and focus on one area at a time so I don’t overburden myself, which could lead to failure, negative thoughts and then showball the failures, which would be a bad thing, a very bad thing. I’ve let that happen way too often in the past — no more!

Restarting the workouts – Day Zero

Today is Day Zero of the 1000 day challenge. Tomorrow morning I will restart the Power 90 Level I-II dvd workout. I will probably do the level I-II tapes for at least a week or a few days before moving up to III-IV again. I might have to do a full 30 days of them… only time will tell. Either way, I plan to do either a Power 90 or some similar type of workout EVERY morning for 1000 days, except once a week — and even then, the once a week thing may just get ignored and I might just do workout every day.

The stab wound kept me from working out for a week and then I just sort of let my diet go to hell the last few days after that since I knew I would be starting this 1000 day thing… I found it difficult to re-start the workouts, especially at the level I was before the one week forced down time… so now like Phoenix, I am rising again and I will succeed!

It will be tough but I can do it and will do it! My main goal, if it is possible, is to get to my ‘goal BMI’ weight by the end of the 1000 days… which should, for my height be somewhere around 140-177 lbs or so since I’m roughly 6′ tall, give or take an inch or two….

I just did a weigh in and am currently 292.6. That is a sad weight gain of many lbs, but at least I did not gain back all of the weight that I had before I started the Power 90 completely (I was over 296 lbs before that), just a lot of it (about 7.6 lbs gained in two weeks or so, give or take)..

so, therefore, the goal is to basically lose anywhere from 115.6 – 152.6 lbs over the course of the next 1000 days. 1000/7 = 142.857 so I basically need to lose about a lb a week or more to get to my goals.

I think that’s very doable. Actually, I know that I can exceed that since I’ve done it before, but I’m not sure if I’ll be able to exceed it every week since I’m sure I’ll hit a plateau eventually in some way… I think, NO, I KNOW I can do this, and I WILL DO IT. I will have other goals as I go along, but the first month is to do a morning workout every day, except on Sundays if possible… may even do a workout then too, but probably not. I will also probably do more too. I want to start doing a workout in the morning and one in the evening, and do the No S diet all the while because I think that will be more sustainable then some crazy diet scheme that many yo-yo dieters use. I don’t know if I’ll list everything in as much detail as in the past since I may use variety of exercise plans as the Power 90 may get old now and then. I have a weighted vest, so may just take that for a walk or jog some days… Found tons of exercise videos online through roku and youtube, so may try yoga somedays, etc. The main thing is there has to be some exercise and diet I consistently follow to get to my weight loss goals. I will add in art goals now and then some months, and continue those as I have set myself up for at least 32 ‘goals’ and the morning workout, evening workout, and no s diet are at least 3 of those monthly goals. I may not always do all three starting out, but by the third month plan to strictly adhere to all three and add various other things along the way… This is going to be extremely challenging, but not impossible, and very doable, so I think I can, I must, and I WILL! I have decided. Now it’s time to commit, and then succeed!!!! 🙂

Day Zero of the 1000 day challenge:

1000 day challenge!

edit – The newest Version of the Blank Tracker is here: https://jeffthomann.files.wordpress.com/2012/08/1000-days-backup-backup.xls Tweaked it a bit. Fixed the 30 day counter part and added a few columns to the right, etc.

Also, created a new spreadsheet that is a 1000 day countdown thing. https://jeffthomann.files.wordpress.com/2012/09/1k-days-countdown.xls.

A pdf copy of this is available at https://jeffthomann.files.wordpress.com/2012/09/1k-days-countdown-xls.pdf

Feel free to use either file however you want (ok, don’t use it to go murder someone with paper cuts and blame me – I take no responsibility for your actions! If you succeed, don’t succeed with your goals, or don’t care, I still take no responsibility for your actions!).

The 1000 day countdown is a simple one page document with 1000 day counter on it listed in reverse order from 1000 days so you can cross off every day you get past your new days… For some people simple scratch off lists like this work better than the other type of check box list. For me personally, I’ll probably use both, also use the blog, and probably an excel file or two that’s saved digitally too since I find that checking off multiple lists helps me stay more in tune and in focus with getting goals done… making things down multiple times helps reinforce the idea that I actually am accomplishing something and can succeed. Not everyone is like that… If you do the 1000 day countdown thing, it only has room for small amount of notes, so maybe just do one of those countdown pages for each goal you have… maybe as a way to continue past the 1000 day tracker for all 33 checks just for the ‘really important’ goals that you feel you ‘must do’ for 1000 days in a row (for me that’ll be daily exercises – I will do an up and down slash on morning days, a cross slash through that to make a plus sign for the evening workouts, and a circle around the middle area where that plus should be daily for the ‘no s’ successful days — that way I’ve got that tracking my three huge diet and exercise goals, and the other tracker tracking that and everything else I figure out as my 33 goals, and the blog here and digital copies of the big tracker as a way to track another copy in case the paper gets torn, messed up by getting rained on, etc….)

Here’s a tip… on the row 3, column’s G-AL, type in your tentative ‘goals’ but change format to white background and white text so that you are not tempted to mark in things before the months those goals actually ‘start’… change the text to black on white background for each cell as you get past the 30th days… This way you are really only tracking one goal the first month, which should be the focus and primary ONE THING you are doing the first first month to make this new ‘thing’ become a habit. I’ve read online in various places you NEED to focus on ONLY ONE GOAL for a MINIMUM of 21 days til it become a ‘habit’… so DO NOT FORCE YOURSELF TO DO MORE THAN ONE GOAL PER MONTH. You can do the extra the first month if you want, but DO NOT COUNT ANYTHING OTHER THAN THAT FIRST GOAL THE FIRST MONTH WHEN MARKING THINGS DOWN SO THAT YOU DO NOT OVER-STRESS YOURSELF WITH MULTIPLE GOALS AND NOT BEING ABLE TO ACHIEVE THEM ALL… JUST FOCUS ON ONE GOAL AT A TIME, MAKE IT A HABIT, THEN THE NEXT MONTH ADD A NEW HABIT AND KEEP THE OLD HABIT FROM THE PRIOR MONTH(S) AS DAILY HABIT. IF YOU DO HAPPEN TO FALL OFF AND BREAK A HABIT ONCE, DO NOT BEAT YOURSELF UP OVER IT. JUST GET UP, DUST OFF, AND TRY AGAIN THE NEXT DAY. THE GOAL HERE IS TO MAKE YOURSELF DO BETTER THINGS AND HAVE A HEALTHIER, WEALTHIER LIFESTYLE CHANGE, NOT TO BEAT YOURSELF UP FOR NOT ACCOMPLISHING SOMETHING YOU WANTED TO ACHIEVE. THESE NEW DAILY HABITS OUGHT TO MAKE YOU FEEL BETTER ABOUT YOURSELF, NOT MAKE YOU FEEL WORSE. IF YOU START GETTING DEPRESSED SINCE YOU ARE NOT ACHIEVING THE GOALS YOU SET FOR YOURSELF, DO NOT LET THAT CONTINUE. I read somewhere the other day that you need to fail about 12 times in a row before you succeed at anything. I believe this is probably true. Changing your lifestyle to be healthier or meeting your goals is a good thing to do, but YOU MUST NOT LET NEGATIVE SELF IMAGE THOUGHTS KEEP YOU FROM ACHIEVING YOUR GOALS!!! You are a great person, and just by trying to even change one thing to improve your lifestyle, you are already doing 99 percent more than most do usually who just go about their lives without many goals. DON’T YOU DARE BEAT YOURSELF UP FOR TRYING TO DO A GOOD THING TO CHANGE YOUR LIFE!!!

If you find doing something 30+ days in a row to be too much, maybe try another way of doing things other than what I’m suggesting in this post. There’s a really great 21 day habit tracer over at http://lds.about.com/library/weekly/2004/goal_sheet.pdf… maybe give it a try instead of or in addition, or as a pre-requisite for trying this thing that I’m trying with the multiple monthly goals… actually that one might be better anyways since it would let you do the same ONE THING over and over and over til you get at least 21 days in a row… which is great. Hell, I might even end up using that instead of this thing I’m starting in the end, lol. I’m just doing the 30 day goals because I know I can accomplish this sort of stuff as I’ve done it before… but hell, yes, it has taken me a few attempts and failures, so please DO NOT beat yourself up if you fail a time or three, or 50… just try, try, and try again. You will get the habit formed eventually. I am proud of you for even trying to meet your new goals at least once, and you should be proud of yourself too!

Remember, ultimately NO MATTER WHAT YOU DECIDE, IT WILL BE THE RIGHT THING… We are all people on this earth — with all of our imperfections. You are ‘perfect’ since you were made in God’s image even if you don’t know it yet or see it. Yes, it is good to make new goals and achieve them, but even if you fail to meet your goal(s) from time time time, you are still made in God’s image, and as such, you are perfect as you are right now…

It only takes a little bit of self love, and seeing the truth behind things to understand this. It’s very difficult to see this sort of truth sometimes, but you need to understand that this sort of truth is truth, and it is beautiful, just as the whole world is if you let it be and stop with the negative self talk, stop with the looking at yourself and the world around you as bad, etc. Stop beating yourself up for being human. None of us is ‘beyond perfection’ but we are all ‘perfect.’ We all have our own path – our own stories, our own missions and quests in life at various stages. Learning self respect and understanding yourself — and not beating yourself up all of the time is THE way to achieve your goals ultimately. Others that don’t have respect for themselves yet because they have not opened their eyes to this truth yet will try to bring you down, and cause your own self image to follow in their footsteps in trying to bring you down, but you should not allow that to happen. Negativity breeds negativity. Try to stop having so much negativity in your life, especially when it comes to looking at your own personal surroundings, and ultimately your own inner self. Maybe one ‘goal’ you should set for yourself is to try to slow down or stop negative ideas, thought patterns, etc. from impacting you… I’ve read on several blogs that some people have accomplished this sometimes. It’s not something I’ve been able to do all the way yet, but might make that a goal one month someday as my ONE monthly goal that I want to turn in to a habit over time. Doing so might be the best ‘goal’ one could ever attempt to achieve because seeing the world as it really is is a good thing to do… not biased by the news media’s dreary tones and hidden messages and agendas… not biased by negative coworker’s sayings bringing you down and making you hate the amazing place you are employed for at the job you might actually like if you could just ignore the negativity they throw at you daily, etc. I find myself entering a ‘happy place’ when I do more things involving my right brain… stuff like taking pictures of asphalt and concrete walls, clouds, trees, dirt, flowers, etc. helps me see the world through a different lens. There is a really great video about this on Ted Talks that I posted to in a previous post… it’s over at http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight.html

I will try to embed the video below, but it doesn’t seem to be working right for some reason, which is why the link above is there.

that sort of thing is one reason I MUST make art related goals some of my 33 goals. I need to find ways to bring art in to my life more as making art allows me to enter that right brain thought pattern more, and enjoy the ‘heaven on earth’ that it causes… It’s the sort of thing why I think artists, or musicians, or any number of others in their own professions can ‘enter the zone’ and the world becomes better for them… I could write a book or library of books on this topic, and may in future posts, but for now will just leave it at this since I’ve already probably gotten far off enough on the topic of this tracker for now, lol. I’m just saying, don’t beat yourself up much… and if you want, making changes in your attitudes and self talk patterns might be one way to do some personal goals if you really want TRUE change in your own life and to make good habits become great life-changing lifestyles for yourself that can very positively impact yourself, and all of those around you… Remember, we are all human beings… and everyone in the history books was too. ONE PERSON CAN MAKE A DIFFERENCE!

The 33rd goal really just starts on day 991, so if you want to continue this past first 1000 days, you should take that in to account. Some blogs I’ve read indicate that you need to do one new thing at least 21 days in a row before it’s really a ‘habbit’… I only went up to day 1000 since it seemed like a logical number to go up to… You could theoretically only do 990 days and then start a new 990 days after that, etc. I just figure 1000 is a good goal since it’s easy number to remember… If you get that far you should probably allow yourself a little slack since hell, you just accomplished doing something for over 3 years in a row – great pat on the back!!! 🙂

If you prefer it in Google, here it is (Google’s formatting is not as pretty):
https://docs.google.com/spreadsheet/ccc?key=0AppC9Gwr9zBIdFBsN1hRWDhQRnhkejBYYTBPSzJfWUE
====================
Read about a lot of 30 day and 100 day challenges in various places in the blogsphere, but no 1000 day challenges yet… so I’ve decided to create a way to track something like that. The idea is really to do a series of 33 one month challenges and form those challenges in to daily habbits… and use a checkbox type of system to keep yourself in check with all of these challeges. I figure since I screwed up the 90 full days of doing the Power 90 already, this is a new start sort of… but a continuation of that… so the counter starts over sort of, but in a completely new way with much more in the focus than just that 90 day end goal…

Could be something as simple as smiling at someone daily, doing a workout in morning, doing a workout at night, cutting out snacks from diet, cutting out soda from diet, cutting out having seconds at meals, cutting out sweets from diet, or as complex as you want it to be… it doesn’t even have to be focused on health. Maybe you want to give yourself the habbit of doing some thing every day and want a way to just build that in your life…

Anyways, below is the blank tracker for this thing on google docs. Tried to make it so that it tracks days, has check boxes for all 33 challenges for every day even though you would not use all of them til the last month… and also put in dashes on every 7th day since you probably need to build in one day a week that you ‘rest’ and ease up on yourself… after all doing any one thing for 1000 days is a heck of a lot. You could do it every day and not do the one day of rest if you wanted, but really you just like I am human, and made in God’s image (if God exists) so you need to let yourself have one day of rest probably… but hey, if you think you can do something every day for a thousand days without any rest, go for it.

https://docs.google.com/spreadsheet/ccc?key=0AppC9Gwr9zBIdDh0dXAwTlRSckpHVDIwVVE3Q1dQM2c

the excel file above may need to be changed in page setup to make it print right. Below pdf was adjusted with a few changes in that… Sorry that the legend on right doesn’t have 1-33 on each page. That was the original intention. Could probably be fixed with a little tweak here and there.
https://jeffthomann.files.wordpress.com/2012/08/1k-day-challenge.pdf

The idea with the ‘goal for the day’ and the legend as it is is for it to be a write in just like the others are… because every day if you write in your date, goal, and write down in the next box to the goal for the day the goal you completed it becomes more of a positve ego booster type of thing… You right your goals for day down in morning before you try the goal, then write down the goal in the daily notes box after you completed that day’s goal. If you are making it a 30 day challenge thing… do the same goal every day for 30 days, and use the one on habbits as the checkbox for that day, etc. The legend is just a sort of reminder to yourself about what your goals are… in case it gets confusing. This thing is made to be used on a clip board or something similar so that it’s easy to keep track of… but you could just edit it in excel file you update daily or whatever. I like using clip boards and have been doing that with power 90 to track my stuff in addition to this blog and an excel file in my computer. I use all three to track stuff like that since it keeps it more in my brain…

The last few days have been heck on the power 90 goal… with the arm stab thing, and then trying to workout again after that. I’m making up this 1k day tracker to start tracking my own goals in getting healthy and figured it might help others do similar which is why it’s here.

My first goal is probably going to be doing the Power 90 or some similar type of workout in the mornings… Then maybe add habbit 2 as doing workout at night, etc. Up til now I was tracking power 90 and the nightly add ons with handwritten papers on clipboard. I think this sort of tracker will work better and be nice and neat and actual help me keep track of goals better without being sloppy, hard to read, or time consuming to put together.

Not sure on this but some of my 33 goals are going to probably be morning workout, afternoon workout, no snacks, no sweets, no soda, check sugar in morning, check sugar at night, do some writing daily in a journal (not sure if I can make myself do the 3 single space pages that the artist’s way books call for, but might try it… just not sure on it since that’s a lot of writing and that amount of writing eats at free time that might go towards family time r&r time, or workout in evening time… but maybe doing something like one page a day for a month, then two, then finally 3 might make it possible? My hand cramps after writing that much, etc..), drawing a day, 3d model a day, or maybe even something simpler…. no negative thoughts for day, smile at people today, stay focused on one positive thing every day, etc… not sure on all the goals yet, but health goals will likely be my main focus for a while. I know goals will change over time, that’s why this is all fairly blank and just a skeleton right now…

I know I can change my ways to be better and get healthy. I know I can ultimately get to a great goal BMI weight by 1000 days from now. I’m not sure if I’ll start this tracker thing this week or next week. Might aim for starting it on the beginning of the month, but not sure yet.

Some other ideas for my ‘goals’:

MORNING WORKOUT
EVENING WORKOUT
NO S… NO SNACKS, NO SWEETS, NO SECONDS, NO SODAS (MIGHT HAVE TO BREAK THIS IN TO 4 MONTHLY GOALS)
MINIMUM OF ONE SIMPLE 5 MINUTE DRAWING A DAY
WRITE ONE PAGE OF MORNING PAGES WITH ARTIST’S WAY
WRITE A SECOND PAGE OF MORNING PAGES WITH ARTIST’S WAY DAILY
WRITE A THIRD PAGE OF MORNING PAGES WITH ARTIST’S WAY DAILY, AND MAYBE MORE…
MINIMUM OF ONE SIMPLE 10 MINUTE DRAWING A DAY IN ADDITION TO THE 5 MINUTE DRAWINGS
ONE POEM A DAY
MINIMUM OF 10 PHOTOS A DAY
ONE CONCEPT WRITING/DRAWING IN SKETCHBOOK DAILY
ONE PAINTING BASED ON ONE CONCEPT WEEKLY. (MINIMUM ONE HOUR PER DAY FOR 6 DAYS IN A ROW
ONE BLOG POST DAILY?
REMOVE NEGATIVE THOUGHT
ADD POSITIVE THOUGHTS TO YOUR DAY ABOUT AS MANY THINGS AS POSSIBLE… CHANGE NEGATIVE THOUGHTS IN TO POSITIVE ONES. TALLY THEM UP AS YOU COME ACROSS NEGATIVE THOUGHS AND COUNTER EVERY ONE NEGATIVE WITH 3 POSITIVE
LOOK AT NEW ARTWORK DAILY – BLOG ABOUT IT.
DO DISHES
MINIMUM OF 20 PHOTOS A DAY
WALK ON MORNING BREAK AT WORK (NOT SURE ON THIS ONE SINCE I’LL BE DOING THE MORNING/EVENING WORKOUTS)
WALK ON AFTERNOON BREAK AT WORK (NOT SURE ON THIS ONE SINCE I’LL BE DOING THE MORNING/EVENING WORKOUTS)
CREATE ONE DOODLE, SKETCH OR CONCEPT ON LUNCH BREAK… OR ALTERNATIVELY DO ONE 3-5 MINUTE SPEED DRAWING IN THAT TIME SINCE LUNCH BREAKS ARE ONLY 30 MINUTES
PROTIEN AS 20% OR SO OF MEAL AT EVER MEAL (EGGS OR DELI MEAT MOST LIKELY IF NOT SOMETHING ELSE), 3 MEALS A DAY
COUNT CARBS — NO MORE THAN 55 PER MEAL!!!! 3 MEALS A DAY.
CHECK SUGAR IN MORNING
CHECK SUGAR IN EVENING
GRATITUDE JOURNAL – WRITE 5 THINGS YOU ARE THANKFUL, HAPPY, OR APPRECIATIVE ABOUT DAILY.
NO SIX DOLLAR, SIXTEEN DOLLAR, OR SIXTY DOLLAR SH!T5 (don’t eat out)

My suggestion, or at least one thing I’ve done to modify my own personal copy that I’ll use to log this thing in my computer is to add new row above day one and then in the 1-33 edit formatting to type sideways… then in daily goal for first 30 days make the content of those fields equal what is in that field (g3 on mine but really depends on how you edit on yours…) That way you only have to write the one goal out if you are doing this in computer instead of on clipboard once, and then can just add notes later freely, etc… Since it’s a spreadsheet you can also add whatever you want to new rows and columns… track an entire lifetime, add in new columns for sugar level checks, blood pressure checks, etc. Heck you could even make it in to a daily calander with to do lists since you’ll look at it every day.. put birthdays on there as a yearly goal so you get cards to who you need to. Put change oil on car every x months, etc.

Day 67

Day 67 of the Power 90 workouts is now complete. I did the Circuit III-IV today. It was tough. I didn’t do as many pushups as I normally do. I think I also bent my knee wrong in some of the calf raises since it was in a bit of pain, but it’s not so bad at the moment. I am still not sure if I’ll do the I-II or III-IV cardio ab tape tomorrow. I am going to try to do an add on tonight but we’ll see how I feel. I have to go to the dentist today so may not feel like working out tonight.

day 66 – rest day

I’m taking a rest day today because I had a bad night last night… It was self inflicted since we had Mexican food last night for supper… All that high carb and gassy food really upset my stomach and lower back most of the night. It finally had to sleep with a pillow under my legs to get some pressure off of my back as I laid in bed, and even that didn’t help enough so at 1:30 am or so I went to the living room and laid with a back massager on my lower back for about a half an hour before I finally went back to bed, and then I still didn’t sleep very well and was up to go to the bathroom and stretch out my back a time or three… my stomach is definitely in no shape to do the cardio tape today. I was tempted to do the I-II tape instead of III-IV… I got through a few minutes of the stretches in III-IV cardio/abs and just decided I’m not in shape to do the cardio abs today today… there’s no way in hell I’m ready to do any sort of crunches in this condition and I’m sure my stomach won’t take the running and jumping jacks, so I’m just going to consider today a rest day and workout the rest of the week. I hate doing that since I really eventually want to get back to the rest days being on Sundays, but I need to listen to my body and it’s telling me it needs more rest right now. Got to start being more strict with the No S diet… No more sixteen dollar shits! I did avoid soda and snacking yesterday though, so I am starting in the right direction with that, (even if I did do a ‘seconds’ sort of if you count the nachos at Mexican place as seconds)…

I think part of me is subconsciously, or consciously afraid to do the cardio abs tape since I keep avoiding it… Maybe I should go back to to the I – II tape when I try again in a couple of days and do that for a week or two since that week off due to the stab wound probably has made my body not be at the level it needs to be at to do the III-IV tape on that. The III-IV circuit seems easier to me than the III-IV cardio/abs… I think your body has to be more ‘in shape’ to do the cardio because of all of the crunches and stuff — which is stuff you have to have muscles for. The circuit is still tough too, but it’s not as intense as all of those exercises in the ab ripper if you aren’t fully prepared for it. Kinda weird how that works since you’d think the it’d be the other way around since circuit is the tape that uses the weights.

Going to be tough to avoid coffee and soda on a day like today when I’m missing out on some sleep last night, but hopefully I can do it.

Another reason for the rest day today – Shin splints. These were really bothering me badly last night, and still are bothering me a little today if I hold my legs in certain positions. I’m hoping the pain goes away with a day of rest… I’m thinking the level I-II cardio abs may be the way to go at least for the rest of this week when doing the cardio so that I don’t overdo it.

day 65 evening…

No workout tonight. I originally was planning on doing a workout every night and every morning, but am feeling a little sore today in abs and have a little bit of a headache and feel dehydrated, so no workout tonight. Tomorrow will be a new day. Weigh in tonight: 284.6 lbs. That’s a loss of .7 lbs since 8/16/2012 (i.e. last Thursday). Still have not lost all 3.5 lbs I gained on the forced rest days but but since this is day two of the NO S diet I think I’m not doing too bad… So far have avoided soda, snacks, and sweets today. Hope to keep it up tonight. It was tough smelling the chicken at the gas station after work as I was filling up gas… there’s a chicken place next to the gas station in the same building… but I avoided it. Also avoided going in to the gas station by paying at the pump. I need to do that more often. Now that snacks are out of my diet, I hope to do the pay at the pump thing more. Up til I started this diet I had started a very bad habbit of always going in to the convenience store and getting a 45 oz diet mt. dew mixed a spash of tropicana… God just writing that out here is making me salivate. Might try a round of turbo tapping to help erase this…

This diet is making me appreciate food more when I do eat during meals. Not sure on what the headache today is about. I think it’s due to one of the rooms I was in this afternoon for a meeting at work being excessively hot, also due to stress at work, but I think dehydration and sinus issues are part of the problem. Even though it’s still extremely dry around here and hot outside ragweed is popping up all over the place and spreading it’s evil pollen everywhere. Damn you weeds! Damn you to hell…

Day 65

Day 65 of the Power 90 is now complete. Performed the Circuit III-IV this morning. Last night I did not do too good on the ‘no seconds’ or ‘no soda’ rule for supper’s No S diet, but did avoid snacks and sweets yesterday. Tekla brought me a diet mt dew for supper and I didn’t want to look a gift horse in the mouth… However, today is a new day and we are starting off better today. Had a hand full of deli meat and will now finish off a bowl of cereal with flax seed as soon as I get this post published. I really like this eat protein with every meal idea. It really does seem to help with sugar spikes and making it easier to not snack…

Day 64 – partial workout

Day 64’s workout this morning was a partial workout. I did the cardio/abs III-IV tape til the first round of run lunge and quit after that since I was feeling out of breathe, very sore, belching some, etc. Stomach, abs, and legs are not ready for this today after the almost full week of resting last week. However, I did at least try. I might actually have to go back to level I-II if I find that I can’t do this III-IV tape by the end of the week. However, I’m hoping that if I ease my way in and don’t overdo it, just doing partial workouts like today that I will be able to get back in to the III-IV routine regularly quicker than taking backsteps to I-II. I will try to do a workout tape tonight too…

Also, today is the first day of the No S diet. No sweets, no snacks, no seconds, except on Sunday for Supper. I’m also adding a no soda rule… Not eating snacks or drinking soda will be a big change for me, but I think and know I can do it. I will likely drink more water though, which isn’t a bad thing. If I’m cranky the next few days — now you know why.

I’m also trying something a little new with the diet too. Going to try to make sure to eat at least 20% or so of each meal as some form of protein… either eggs or deli meat for the most part. The reason for this is that based on some reading (see links in previous posts) doing this helps the body hang on to the carbs a little longer when you eat them, making getting rid of the snacks not be such a harsh thing… supposedly the protein causes the release of energy from the food with the carbs take a little longer since the body takes a little longer to break down the protein… also supposedly that helps regulate sugar a little better since there are not as many glucose releases that cause spikes in blood sugar… Hopefully the theories behind all of that work. It sounds logical. It also explains why I was always snacking a little at work now and then when I let myself in the past.. eating cereal and milk is basically nothing but carbs and that’s what I used to always eat for breakfast…

Day 60…

Well, it’s day 60. I’m kinda bummed out since I have not been able to workout the last few days because of the cut on my arm. Doctor’s instructions were to rest a few days. I’ll probably start the working out again this weekend or on Monday at the latest. I was going to use this weekend as an excuse to go hog wild since I was going to start the No S diet stuff on Monday, and also start hard core on doing the workouts twice a day then… but after tonight’s weigh in I’m not so sure that that’s a great idea to not workout on the weekend… because I went up in weight! I’m now 285.3 lbs.

That’s a total loss since the first weigh in of 11.2 lbs, and a weight gain of 3.5 lbs since 8/9/2012, which was a week ago. Today at work we had a monthly meeting that they do the birthday cake at and I had 3 pieces of cake… Last night Tekla and I had speghetti, and I’m sure the serving size was way more than it should have been, especially with all the french bread. Tekla keeps reminding me that I want to make these changes for life, not just the 90 days, so little setbacks are not a huge thing since I have the rest of my life to reverse them and get back on course. She is, of course, right, but it is still frustrating when stuff like this happens. I was expecting to look a lot better than I am now by day 60. Going forward, I know I can do better, especially if I’m doing the workouts at night too. The few times that I have done them I’ve felt great afterwards. I really like the idea of doing two workouts a day.

Of course, the scale I’m using seems to be off. Tried to weight the jack handle and when I weight with it in my arms it’s saying I lost weight today, lol. Might be time to change the batteries?

Will I stick with the video workouts I’ve been doing after the 90 days… Not sure… may try something new. Reading about the No S diet was interesting… The guy that created that diet is in to shovelglove, which is swinging a big sledge hammer around as a form of working out. I can identify with the sledghammer/lumberjack idea a little being from a rural area, and also having gone up to Astoria and Portland area a couple of years ago since my wife has some relatives up there. (one of the family members up there specializes in importing exotic wood from Japan and elsewhere, etc. Kinda goes with the ‘exotic farmer’ saying mentioned in an earlier post from back in college, lol). I don’t own a sledge hammer yet, but do have a big jackhandle that I got from my granddad’s house earlier this year when we were cleaning the place out that I might try using. Swung it around a little today and almost broke something, so if I do it I will definitely have to do it outside or in the laundry room across the hall… apartments too small for that sort of exercise.

Ok… Time for the videos… I kinda like looking at the videos here on the blog next to one another since it makes it easier to compare/contrast, etc.

Day 60, 285.3 lbs:

Day 30, 289.2 lbs:

Before Power 90, 296.5 + lbs:

.

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The “battle wound” – this is a shot of the knife wound taken the morning after it happened.
Kind of a crappy pixelated video, but it gives you some idea. Kinda hard to show it in camera since the angle was straight on as the pointy end of the knife went straight in. The knife was in the dish rack drying when it happened… my arm hit it while trying to wash some other dishes, so I guess I sort of impaled it on accident. Needless to say, any dishes I do from now on, the knives will always have sharp edge down, not up. I used to always point the knives up to keep the part that touches the food less prone to getting germs on it, etc. but not any more… just too risky with our damn small kitchen sink.

No idea how far the knife went in, but my guess is based on the width and angle, it probably went in about half an inch or so. The wound bled through several napkins I used to apply pressure to it. It quit bleeding by the time ambulance got here, so I didn’t go in with them to the ER… I probably should have since the stupid hospital will probably bill this thing as a x99 ‘patient convenience’ item, which some insurances don’t pay… urgh.. don’t get me started on how screwed up the insurance world is these days.

High calorie per minute exercises and workouts

http://joshsgarage.typepad.com/articles/2010/01/kettlebell-training-burns-1200-calories-per-hour.html – Kettlebell 1200 per hour!


http://www.livestrong.com/article/224735-number-of-calories-burned-per-activity/

http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2666&category=13

http://www.huffingtonpost.com/2012/08/03/calories-olympic-athlete_n_1735846.html#slide=1324072

the witch doctor’s brew cabinet is open…

Between watching Dr. Oz and listening to John Tesh and doing some reading… I’ve started adding spices to my unsalted sunflowers these days. This is being done to help stop inflammation, lower blood sugar, lower blood pressure, etc.

Spices in the witch doctor’s cabinet at this time:

Tumeric, Curry, Garlic Powder, Cinnamon, and Ginger. Out of those I think tumeric is the ‘wonder drug’ that does the best, so I add it to the stuff most often, usually with one or two of the others.

http://www.webmd.com/vitamins-supplements/ingredientmono-662-TURMERIC.aspx?activeIngredientId=662&activeIngredientName=TURMERIC

I also use flax seed in cereal in the mornings somedays, but not every day. Here’s a little tip I bet you didn’t know… Both sunflower seeds and flax seeds should be refrigerated to keep them good for longer periods of time. Weird, I know, especially since the Hy-Vee here in town stores there unsalted sunflower seeds in tubes that are not in the refrigerator section. I guess maybe the tubes might be air tight, so that might be part of the reason for that?…

:(

Went to the Urgent Care today. They were not able to do stitches since over 12 hours has passed since the time of the accident. They won’t do stitches past that time since they are afraid it will cause infection…

and…

what’s worse is it’s advised that I take a few days of ‘rest’ so as to not infect this wound on my arm with sweat and/or damage it due to movement of the skin and muscles in the wounded area… 😦

so…

I guess I’m going in to days 58-62 without working out… 😦

It kinda pisses me off that I can’t ‘finish strong’ but since I plan to continue the workouts well past day 90, I guess it’s not too bad of a thing.. just kinda irritating…

Day 62 will be Saturday… After that I’ll decide if I need to rest on the weekend too or workout then. I’m thinking about just ‘resting’ til Monday… since the wound happened Monday night that’ll give me a week to heal basically. After that, I plan to get back in to the workouts regularly. Just kinda makes me mad that I can’t do the full 90 days this go round… but I guess I’ll have many more months to do that in the future since I plan to continue working out regularly the rest of my life… Not sure if I’ll keep blogging about the workouts, but might… it has helped me stick to the plan when I take the time to blog about it, so maybe for that reason I should continue the blogging about the exercises…???…!!!…

Day 58 – forced rest day… stabbed myself.

Today I’m going to take a rest day. I’m very sad about this since I was planning on doing rest days on the weekends going forward. However, last night after my cardio workout I decided to wash some dishes before taking a shower and ended up accidentally stabbing myself in the arm with a steak knife. It was in the dish drainer drying and my arm accidentally hit it at an angle that the tip went straight in to the top of my forearm, about a half in to an inch or so and it took a good hunk of meat off. It was bleeding profusely when it happened. However, I held paper towels on it tightly and it eventually quit before the ambulance got here after I called 911. I was going to go to urgent care to have it looked at but they closed a few minutes before I got there… so I might try to make an appointment with a doctor to have it looked at today. We put a couple of butterfly banaids on it. It’s not hurting too badly if I don’t touch it. I just need to probably have someone look at it to see if I need stitches since the point of the knife went in so deeply. My wife and I have decided I better take it easy today so I don’t start the bleeding up again or get it infected.

Diet Quotes

I come across various little quips and quotes the more I read about diet and excercise in various places online and offline. Decided it’s time to start a list. I’ll more to this later as I find more.
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Flu Shot Q&A:
http://www.cdc.gov/flu/about/qa/flushot.htm

Why do some people not feel well after getting the flu shot?
The most common side effect of the flu vaccine in adults is soreness at the spot where the shot was given, which usually lasts less than two days. The soreness is often caused by a person’s immune system making protective antibodies to the killed viruses in the vaccine. These antibodies are what allow the body to fight against flu. The needle stick may also cause some soreness at the injection site. According to the Advisory Committee on Immunization Practices (ACIP), rare symptoms include fever, muscle pain, and feelings of discomfort or weakness. If these problems occur, they are very uncommon and usually begin soon after the shot and last 1-2 days.

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Chronic Cardio Links

http://fitnessforfunction.wordpress.com/2012/01/26/chronic-cardio/

http://www.marksdailyapple.com/chronic-cardio-2/#axzz2979kFXvU

http://www.marksdailyapple.com/forum/thread63751.html

http://crossfitmeanstreets.com/2010/09/08/chronic-cardio-is-forcing-your-body-to-kill-you-and-how-you-can-save-yourself/

http://paleohacks.com/questions/81844/what-is-chronic-cardio#axzz2976c86fS

http://www.marksdailyapple.com/forum/thread67113.html

http://www.marksdailyapple.com/why-you-shouldnt-burn-more-than-4000-calories-a-week-through-exercise/#axzz2979kFXvU

http://www.marksdailyapple.com/chronic-cardio/#axzz2979kFXvU
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Quick tip: try to get at least 30% of your total calories from protein because in a Danish study… People who got 30% of their calories from protein lost twice as much weight as people who ate less than 15% of their calories from protein and here’s why… Your body burns the most calories when digesting protein.

(use meat/fish for protien when possible – some vegan possibilities do exist, but it’s probably best to go with lean meat since it’s about as much ‘protien’ as you can get.. don’t go with protien shakes/bars after working out if you can help it because that’s processed food, and processed food is typcially worse for you than ‘real’ food because the processing drains some nutrients out… cheese/eggs is another ok food source… but watch it since cheese can be high fat — the process that creates cheese drains most carbs from cheese, which is why cheese is actually a diabetic friendly snack (unless your sugar is low and you need to spike it to get back to where sugar level needs to be, in which case a glass of milk or juice is better – milk has about 10 g of carbs per 8 oz serving. Juice has a lot more, and if you are really low is faster acting than milk because of that… also, as far as milk goes, skim or 1% is better than 2% or higher percentages milke like whole milk – reason is that fat content stops insulin from working… which is why type II diabetes exists in the first place… more fat in your body and food = slower time for your blood to absorb the carbs you throw at it to increase sugar levels).)
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A positive attitude is very important for successful weight loss and weight management. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.


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Flaxseed vs Fish Oil Pills — the solution… Take both if you can afford it.

http://www.webmd.com/heart-disease/news/20080912/flaxseed-oil-pills-vs-fish-oil-pills

http://www.genesmart.com/pages/fish_flax_confusion/85.php

http://www.livestrong.com/article/404266-flaxseeds-vs-fish-oil/

http://blogs.menshealth.com/bellyoff-nutritionist/fish-oil-vs-flax-oil-which-is-best/2011/02/11/
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http://www.mikemahler.com/online-library/articles/fat-loss/maxwell-sledgehammer-workout.html

The mechanics of the sledge swing are the exact opposite of the KB Swing: the effort is bringing the sledge down with as much force as possible. If you want an extra good workout, hold at the bottom of the handle, fists touching, and use a large, windmill-like overhead stroke to engage as much musculature as possible

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Caffiene is bad for you!
http://www.livestrong.com/article/282235-how-do-i-avoid-caffeine-withdrawal/

http://www.healingnaturallybybee.com/articles/mn5.php

http://www.starling-fitness.com/archives/2008/10/28/avoid-caffeine/

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Kettlebell tip: Get a stronger grip so as to avoid neck pain…

With the momentum of the swing, the exerciser is able to endure flexion and extension of the arms, without pain and can work an often under respected asset: the grip. When the grip is weak, the forearm is weak. Then the elbow and also the shoulder, which leads to neck pain. Point being: Don’t have a weak grip.

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Diet Soda is bad for you:
http://www.wnho.net/new_aspartame_studies.htm

http://www.streetdirectory.com/food_editorials/health_food/healthy_eating/your_diet_cola_is_killing_you.html
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Determine your BMI
There are several ways of measuring your ideal body weight. One of the most popular methods to gauge whether or not you are overweight is the body mass index (BMI). The BMI uses a mathematical formula that measures both a person’s height and weight in determining obesity. To calculate your BMI, multiply your weight by 703, and divide the answer by your height in inches. Divide this figure by your height again.

(Weight in Pounds x 703) / (Height in Inches) = BMI

For example, a 250-pound person at 5’10″ would have a BMI of 35.86. People with BMIs of 25 and above are considered to be overweight. Having a body mass index over 30 places you at risk for developing obesity-related medical conditions such as diabetes, high blood pressure and coronary artery disease. A BMI over 40 indicates that a person is morbidly obese.

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The President’s challenge isn’t just for kids…
https://www.presidentschallenge.org/challenge/adult.shtml

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Caffiene has an impact on blood sugar! No wonder diet soda is not good for you, and coffee is/was slowly killing me (did have a couple of cups today – mixed sugar free hot chocolate in with it, so asking for major trouble — and now it’s the end of the day and am feeling that major trouble… caffiene headache… ouch… if you’ve never had a low sugar incident from diabetes, imagine the same sort of sensation as caffiene headache but more dehydration – like the front of forehead from temple to temple ‘feels like a dried sponge looks’ … some don’t feel that way when low/high, but when I’m low that’s how I feel.)

http://www.mayoclinic.com/health/blood-sugar/AN01804

http://diabetes.webmd.com/news/20050309/caffeine-tied-to-blood-sugar-problems

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Dirt Cheap Weight Set – learn to recycle! 🙂
http://fitsupermom.com/at-home-improvements/
http://www.designboom.com/contest/view.php?contest_pk=17&item_pk=19008&p=1
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http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html – dumbbell only full body workout

http://amerryrogue.blogspot.com/2012/05/tractor-tires-cinder-blocks-sledge.html – Tractor Tires and Cinder blocks
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Kettle Bells are suppossed to be an awesome way to burn calories and work out… Going to post some interesting links about them here:
http://www.fourhourworkweek.com/blog/2011/01/08/kettlebell-swing/
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http://life.familyeducation.com/foods/weight/46752.html

Make a fist and observe the size of it. This is about the size of your stomach.

…A fistful is still plenty of food to sustain your life, give you energy, release excess fat stores, look great, feel great, and get healthier.

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http://www.huffingtonpost.com/2012/03/28/weight-loss-success-habits_n_1348488.html#s372882&title=Brian_AFTER

Strategy #1: Be Very Specific
When we make goals that are vague, like “I want to lose weight,” we set ourselves up to fail.

Motivation happens when your brain detects a difference between where you are and where you want to be. When you are specific about your goal (I want to lose 10 pounds), that difference is clear, and your brain starts throwing resources (attention, memory, effort, willpower) at the problem. A clear target looks something like this: “I want to weigh 135 pounds. I weigh 155 now, so that’s a difference of 20 pounds.”

Being specific gives you clarity because you’ve spelled out exactly what success looks like. That means more motivation — and better odds of success.

Strategy #2: Create An OK-To-Eat Plan
Faced with unexpected temptations — the dessert menu, the catered work lunch — we end up eating things that sabotage our weight-loss goals. The best way to guarantee you make the right choices is to create an “if-then” plan:
“If the dessert menu arrives, I’ll order coffee.”
“If I am at a business lunch, I’ll have a salad.”
Studies suggest that coming up with safe-to-eat plans makes you two to three times more likely to reach your diet goals.

Strategy #3: Track Your Success
To stay clear about that gap between where you want to go and where you are now, monitor your progress. Keep getting on that scale; mark the days you exercise on a calendar.

Another thing: When you think about the progress you’ve made, stay focused on how far you have to go, rather than how far you’ve come. If you want to drop 20 pounds, and you’ve lost 5 so far, keep your thoughts on the 15 that remain. When we dwell too much on how much progress we’ve made, it’s easy to feel a premature sense of accomplishment and start to slack off.

Strategy #4: Be A Realistic Optimist
As much as we want to believe otherwise, losing weight isn’t easy. It turns out that it’s important to accept this.

Believing you will succeed is key, but believing you will succeed easily (what I call “unrealistic optimism”) is a recipe for failure. Take it from the women, all obese, who enrolled in a weight-loss program in one study. Those who thought they could lose weight easily lost 24 pounds less than those who knew it would be hard. The successful dieters put in more effort, planned in advance how to deal with problems, and persisted when it became difficult.

So don’t try to tamp down your worries — they can help prepare you for shape-up challenges.

Strategy #5: Strengthen Your Willpower
The capacity for self-control is like a muscle: It varies in strength from person to person and moment to moment. Just as your biceps can feel like jelly after a workout, your willpower “muscle” gets tired when you overtax it.

To strengthen it, pick any activity that requires you to override an impulse (such as sitting up straight when your impulse is to slouch), and add that to your daily routine. And take baby steps. Instead of going junk-free overnight, begin by eliminating, say, those chips you eat by the bag, and substitute them with a fruit or vegetable.

Hang in there, and sticking to your diet will become easier because your capacity for self-control will grow.

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When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness.

This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue.

When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with

fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few

weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you

worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become

discouraged and quit!

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http://www.experienceproject.com/question-answer/Which-Would-You-Rather-Be:-A-Hungry-Free-Man-Or-A-Contented-Slave/582714

There was a dog who was bound on a chain, before a butchers shop. Came along a wolf, looked at him and asked: “Now, how did you get that well fed?” The dog asnwers “I have to guard that door behind me, and get a slab of meat every day for it.” The wolf replied “I could gaurd a door too…seems to be profitable.” Dog says “well, you definitely should, why not ask my master?” Wolf looks at dog, noticing the neck of the dog being almost naked and sore from the chain, and when he proposes the dog to come for a walk,. the dog can’t he’s chained to the wall. So wolf says: “Sorry, but I’ll be rather free and hungry than fat and chained…”

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http://everydaysystems.com/bb/viewtopic.php?t=8787

Giving it 100% is way easier than 97% because that little “just this once” monster sneaks in there and creats a battle every time no matter if he wins that round or not!

JUST DO IT!!!
No excuses. No more thinking about it. Not tomorrow. It’s simple. Just Do It…..and do it NOW!

it’s what you do consistently day in and day out that will matter most in the long run

leave out all the self berating! You don’t deserve it because perfection is only an illusion…everyone slips up now and then.

It doesn’t matter if you fall flat on your face. What matters is what you do next.

let it go, and move along.

Being hungry is NOT an emergency red-alert situation. There are people who would like you to think it is. Many of them are somehow involved in selling food.

Habits take time to form. There is no known way to expedite or rush this process.

“Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit.”
W. Somerset Maugham

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https://www.facebook.com/nosdiet

“Success consists of going from failure to failure without loss of enthusiasm.”
– Winston Churchill

So don’t eat when you’re hungry. Don’t eat when you’re depressed. Don’t eat when you’ve seen a good number on the scale and you think you can afford a few extra calories. Eat when it’s time to eat, just like thin people did for thousands of years.

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when you are sore, work out some more! Working out again helps get the heart and lungs pumping which means circulating your blood around to remove the lactic acid built up on your muscles from previous exercise.

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Great Abs are made in the Kitchen.

You can’t out-train bad nutrition.

I am the master of my fate, I am the captain of my soul.

There are just three rules and one exception:
No Snacks
No Sweets
No Seconds
Except (sometimes) on days that start with “S”
That’s it. Do that and you’ll probably lose most if not all of your excess weight.

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insulin + available protein = 90% reduction in proteolysis, while insulin + no available protein = 45% reduction in proteolysis.</blockquote>


And here’s the takeaway:

Every time you stimulate insulin production by eating carbohydrates, you need to eat some complete protein with it—or instead of rebuilding your muscles and tissues, your body will continue to disassemble itself to get that protein. And the higher your blood sugar spikes, the more your body will disassemble itself anyway. Are you seeing the problem? When you eat, insulin signals your body to stop eating itself…but only if you’ve eaten protein, and only if your blood sugar isn’t spiking.

Every time you eat candy or drink a soda by itself, not only are you signaling your body to store fat…you’re disassembling your own muscle.

It’s even worse. That ‘healthy’ mid-afternoon apple or orange, to keep your blood sugar up? Same problem. And remember the food pyramid? Those “7-11 servings of heart-healthy whole grains” we’re all supposed to be eating every day? How are you going to stuff eleven servings into three meals?

You’re not: you’re going to snack.

That’s what we’re advised: never, ever let yourself get hungry. Keep your bloodstream filled with sugar and insulin at all times! So that’s what we do. Crackers, bagels, muffins, corn chips, rice cakes, cookies, danishes…all low-fat, of course.

And, even worse, low-protein. Being grain and sugar-based, snack foods contain little protein—and the protein they do contain is incomplete. (Corn and wheat are deficient in lysine, one of the essential amino acids.) If your body is short on any essential amino acid, it will still have to disassemble itself to get the one it needs, regardless of how much of all the others are available.

Every time you eat high-sugar, protein-deficient food—even whole fruit and “heart-healthy complex carbohydrates”—you’re making yourself fatter and weaker.

Conclusion:

Snacking Makes You Fat, And Snacking Makes You Weak.

This explains a lot, doesn’t it? Why so many joggers can pound out hundreds of miles and still squeeze up muffin tops? Why so many cyclists can spin for thousands of miles and still have to stuff a beer gut into their Lycra? Why even the skinny ones often look like famine victims—not like strong, healthy, capable humans? And why you never look like the people in the magazine ads, no matter how long you spend on the hamster wheels at the gym?

This helps explain why so many vegans (especially raw vegans) appear scrawny and malnourished. Fruit might have some nutrients in it, but it’s still essentially protein-less sugar.

… Stop eating birdseed (‘grains’) and diesel fuel (‘vegetable oil’).
Start eating real food.

“No one can hurt you without your permission.” – Ghandi

————
the application of the information is the key to success:

Ingredient #1: Think Differently
Ingredient #2: Believe Differently
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Interesting link about Marathon Monks who do a 1000 day challenge of their own sort…
http://halikhan.org/blog/general/marathon-monks-and-the-1000-day-challenge/
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http://en.wikipedia.org/wiki/Kaih%C5%8Dgy%C5%8D – another link about the monk’s challenge
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http://www.bikramyogavancouver.com/blog/post333.php – interesting article on a guy who did 1000 days of yoga.
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http://cookdingskitchen.blogspot.com/2011/10/1000-day-challenge.html – article about the ‘Lenten Challenge’ – sort of a 1000 day challenge for martial artists… which is sort of based on the Buddhist monk challenge listed above.

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URBAN NINJA LINKS
http://www.urbanninjablog.com/ – interesting little article on living in Thailand for under 1000 dollars a month!

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Outer order contributes to inner peace, so spend some time organizing bills and tackling the piles in the kitchen.

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That which doesn’t kill you makes you stronger is more than a cliché with P90X—it’s your life.

Short-term goals are nice. It’s one way to stay in the game. But if you want to make a worldwide impact, then put your energy into the long-term goals.

Day 56 – Rest day

I’m taking a ‘rest day’ today from the Power 90. I kinda feel bad about that since this is really the second one in this 7 day segment, but I’m doing it to re-align the rest day back to the weekends. Somehow a few weeks ago I got the rest day put in the middle of the work week and it was stuck there til now. That made things a little weird since the day I was ‘resting’ from physical workouts I was still getting stress from work, etc. Realigning to weekend is more in line with the real goals of the program I think. It also prepares me to do the afternoon workouts during the work week.

new plan…

ok… new plan on working out.. will work out every morning, and then on afternoons when I can during the week. I really don’t feel like getting a second shower on weekends to accommodate working out twice. During the week it’s not so bad since I kinda want to get out of work clothes as soon as I get home anyways. Will I be able to do the nightly workouts everyday Monday – Friday? Not sure… maybe, only time will tell. I need to stay focused on making the morning routines work and stick with them, at least til the 90 days are up. I have been doing that pretty well. Need to stay on that goal before hopping around to new goals. I do like the idea of working out in the afternoon in addition to working out during the week, just not the idea of having to take two showers a day, especially on weekends since it dries out skin, etc. During weekdays it will be more tolerable. Just a matter of if I can make myself do the workouts during the week.

Day 55

Day 55 of the Power 90 is now complete. I did the Circuit III-IV tape today. It was a little more tough than normal since I’m a little low on sleep from last night. We went to the drive in and watched Bourne Legacy and Ted in a double feature. It was fun, but we got home pretty late since movie did not start til dusk (think it started around 9 PM). Pretty good movies. Pretty predictable, but not-too-bad.

starting tomorrow…

Starting tomorrow I will start the ‘new schedule’ of doing the power 90 in the morning and another cardio workout after work. I was going to start it today, but probably overdid the caffeine today with several diet sodas and a sugar free amp… Also, thinking about it more, I like the idea of starting the every other day thing tomorrow since tomorrow will be Circuit day. Doing a circuit workout in morning that is focused on weights will work nicely with a cardio workout at night to supplement it. Also, this will be nice since it will isolate the power 90 cardio workout to being on days by itself. That’s good because sometimes that ab ripper about kills me with pain. Need to give the abs time to recover, and this spacing out of things should allow for that I think.

Funny little things about Power 90

In Phase III-IV Circuit when Tony does the lunge/squats he miscounts on the first one and only does 4 instead of 5 squats.

In phase III-IV Circuit when doing the stretching at the beginning Tony says now switch arms but then corrects himself… The stretch goes from in front of the shoulders to behind the head with the same arm.

Tony’s little remarks to the camera about not sweating after the III IV sweat’s power yoga is not that funny if you are sweating a ton by then. I ususally end up flipping off the camera while in Warrior Pose as he says that. Same type of things goes for the ‘extra set of arms’ in the same tape when he lies and says there is only one when he starts the second set.

Might add more here later as I notice them.

Humor can be a good thing when working out, but being a jackass when you are instructor with snide remarks isn’t all that funny.

Day 54 …

Day 54 Workout was partially done. I was doing the Carido Abs III-IV tape and got up to about the last round of side kicks before I had to stop the workout. I was belching a lot and felt like I had some heartburn starting up. Also, the muscle on the side of my left leg under the sciatic nerve was starting to hurt a lot. I get sciatica there sometimes. Since we had greasy ol G&D pizza for supper last night I figured it was time to quit the workout today. I don’t feel like spitting up again today like I did the other day… We ate pizza last night because Tekla wanted to ‘celebrate’ and she loves that place. She was celebrating because yesterday was the first day she gave a full hour massage at school. She’s in a year long certification program at the Healing Arts Center in St. Louis so if you need a massage therapists over a year after you read this you might look her up if you are in this area and was a bit worried that she wouldn’t be able to do longer massages like that but she came through with flying colors. She’s going to be a great therapist.

I will probably try to do a cardio workout tonight though.

I thought about how to set up a realistic and obtainable set of goals today, which might be more realistic than the goals I set the other day, and more trackable too…

So here’s what I came up with…
Continue with the Power 90 workouts, or something similar after these first 90 days EVERY morning except the once a week ‘rest day’ whenever that will be (varies week to week depending on how I’m feeling any given day of the week)

Write 3 single space pages every night as a form of ‘morning pages’ for The Artists Way that I’m just doing at night instead of in the morning. Might be more productive and hit subconscious connections more in mornings, but I need to do these at night when I have more time since time is limited in mornings due to the workouts.

Do a cardio workout at night EVERY OTHER night.

On the nights that I don’t do the cardio workout, do a ‘photo walk.’ Photo walks are basically just nature walks with a camera. Sometimes these might be long walks with few photos. Other days they may just be short walks that don’t even move past a 12 foot area where hundreds of photos are shot in one area. In the past when I did this sort of thing it was very relaxing and helped me relieve stress, open up right brain thinking, open up ideas on composition creating, etc. I want to get back in to that sort of stuff. Practice makes perfect. I think of the camera as a sort of tool similar to a sketchbook or blog, etc. to capture textures, ideas, compositions, little ideas to build on later etc.

The walks probably won’t be super long… maybe 10-20 minutes. Might be longer sometimes. Only time will tell.

After the walks I will try to work on painting or drawing or maybe work on 3d stuff in computer — making stuff for Turbosquid, etc.

I’ll try to track most of this stuff in clip boards, excel files, and sometimes here on the blog, etc. I find that if I do all three I tend to stick to the program more and not get off course too much since the three ways of recording the thing makes it sort of sink in more… similar to the way elementary teachers try to get their students to learn by hearing the stuff, writing it down, and then regurgitating/repeating it back, etc.

Day 53 weigh in

Day 53 Weigh in:
Current Weight: 281.8
Loss since last weigh in 8/5/2012: 1.1 lbs.
Total Loss since first weigh in: 14.7 lbs.

I’m not feeling too great right now since back is aching, got slight muscle aches and headache. I think I might have possible electrolyte imbalance issues, and this working out every night and morning is too much. Going to skip workout tonight and try to do workouts at nights every other day and continue workout in morning every day and see how that works. I think that should theoretically give me enough rest time. Muscles need time to rest and repair. The extra nightly workouts are nice for the extra calorie burn but I don’t want to overdo it and burn out. Also, I think this workout every other night plan is awesome idea because on the off nights it’ll allow me time to do some more photography before the sun gets to where it’s not out at all after I get off of work and/or time to do painting, etc.

I am very happy to see that I did lose weight even though I carbed it up this week with taco bell, pizza at work, and some other stuff noted in previous posts. Makes me really see that this thing is working and working darn well! 🙂

Day 53!

Day 53 of the Power 90 is now complete! I did the Circuit III-IV tape today. I was sweating a lot more than normal in this workout. I think the workout last night + this one in the morning makes it more tough since body has less time to recover. However, the calorie burn doing two a day is incredible, so I plan on keeping it up if I can. It is causing me to have to go back to the five pound weights instead of the 10 but that’s ok.

Day 52 got done somehow…

Day 52 of the Power 90 is now done. I almost gave up on it about the time I got to the jumping jacks since I was sore, stiff, and sweating more than normal.

Yesterday was horrible eating day… For lunch the Lead bought us pizza and I had 3 pieces of it and then had salad too. I also had a lot of diet soda… and then for supper had gyros, fries, and another big salad.

All those carbs from the gyros and pizza is kicking my stomach today. It’s gross but I ended up with heartburn during the workout and ended up actually spitting up by the time I got to the very end. Very nasty stuff. I have got to get my act together on the dieting since I can’t continue to do the workouts and be enthusiastic about it unless I do.

Day 51

Day 51 of the Power 90 is now complete. Today was a tough workout. I am sweating like crazy, having trouble breathing a little, etc. Last night we screwed up royally and didn’t have a supper meal planned out properly, so went to taco bell and had the doritos locos box. All of that bad for you food is kicking me today.

The sad numbers:
http://www.myfitnesspal.com/food/calories/taco-bell-doritos-locos-tacos-box-26466404

Calories 1040 Sodium 1850 mg
Total Fat 37 g Potassium 0 mg
Saturated 14 g Total Carbs 148 g
Polyunsaturated 0 g Dietary Fiber 15 g
Monounsaturated 0 g Sugars 76 g
Trans 0 g Protein 44 g
Cholesterol 95 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Between that and the lasagna, icecream, and soda I’ve been having the last couple of days my body is really craving to eat right again. Tekla got us some of this comfort food since her school work is getting her in the mood for that sort of stuff I think. I eat it because I am here, but should probably eat better. I am hopefully going to do a better job going forward. Going to take some effort, but I think I can do it.

Sugar was 123 this morning, so that’s not terribly bad… not as good as I’d like it to be, but not nearly as bad as I was expecting it to be after that taco box.

Day 50 – Lasagna inspired rest day.

Day 50 is today. I am taking a rest day since we had lasagna, garlic toast, and I had a huge homemade salad to go with all of that last night (salad had an orange, a tomato, spinach leaves, sunflower seeds, cheese, spiced turkey, peppers, and catalina dressing! Yum.) last night. I really overate with 3 slices of the bread and two slices of the lasgana. I figured since it’s a new 7 day week according to my paper calendar that I’m using to track all of this stuff with, it’s time for a break today. I really was not looking forward to doing a ton of crunches this morning on a full stomach like this. I do need to watch carb counting more. Pasta is this Superman’s Kryptonite. I love Italian food. It’s a good thing we don’t eat it too often, lol.