P90X - Day 60

Sixty days of P90X are in the books. I have faithfully been at it everyday with the exception of 1. But I made it up by working out twice the next day.  I have been sore, at times discouraged, but mostly I have felt great about myself.  I debated about putting pictures up on this page do to embarrassment of how out of control I had gotten. Yet on the other hand I have worked hard for two months and have some great results to show.  So take a look at what can be accomplished when you "Do Your Best, and Forget the Rest." Thirty days left and there is no way I won't make it to the end.

P90X - Day 39

I am 39 days into P90X and starting to see some big changes. Over the first 3 weeks I dropped 15 pounds, but then have been stuck at 216lbs ever since.  My wife keeps telling me not to let the scale be the determining factor, but I can't seem to break free from it.  I was feeling a bit discouraged, realizing I was building muscle, that weighs more than the fat I was losing, but still discouraged.  At day 30 I took the second set of pictures. While I didn't see a flat stomach and six pack abs, I did see that I was slimming down a little.  I also noticed that there was some muscle definition replacing some of the sag.  My chest was starting to look a little more like the chest I remembered in days gone by (still a long way to go).  the start of this week I heard Tony H talking about '"Bring it," once again.  Only this time I told myself, I am going to make sure I am drained at the end of my workouts.  My muscles haven't really been sore since the third week, so I thought, turn up the intensity, do more, push harder, but be smart about it.  As a result, I felt like I was going to throw up after finishing twice this week, looking in the mirror, there is even more definition. To top it all off, this morning I was 209.  That means I am 27 pounds lighter than I was January first and 22 pounds less than when I started P90X.  I am no longer among the obese, just at the high end of overweight.  More than anything, I have maintained a fitness lifestyle for 39 straight days.  Kind of amazing for a couch potato like me.  I have just finished yoga, still can't do it all, but am doing a lot more than the first time round.  I continue to wonder what I will do to continue this lifestyle when I complete the first go around of P90X.  Maybe start again and work to get in even better shape.  My future goal continues to be clear, to hit my 50's in better physically, spiritually, emotionally, and relationally, than I hit my 30's.  At this point I am 39 days into my plan to get there.  My your battle go well for you.

P90X Day 33 - Starting to see the difference

I'm just over a month into the program.  I've been sweating, I've been jumping, I've been doing push ups, and using bands (instead up pull ups).  I also have been modifying the routines, taking breaks, doing my best and forgetting the rest.  I have been stuck at 215 pounds for a week, but my kids and wife tell me they are noticing the changes.  I can tell you I am feeling better about who I am as a person, my outlook on life is changing and I am excited about the future.  Today I looked at my pictures I took on day one and compared them to day 31 (yes I was a day late). Guess what, there is change.  Muscles are starting to show up, the man boobs are not as pronounced, the waist is starting to look different.  There is a long ways to go, but I am definitely on my way. 

My question now is how will I sustain this as a life style change.  I don't think I will be able to do extreme workouts 6 days a week for the long haul, but how will I continue with what I have started?  One thing I have been thinking about is my long term goals, and I have finally defined it in a nice little statement. "I will enter into my 50's better physically, emotionally, relationally, and spiritually than I entered into my 30's."  I am currently 47 and a few months from 48, so I have time to work on this goal.  I am currently working on my physical and emotional state of being.  These impact my relationships and where I am spiritually.  As I make progress physically with P90X, it is opening the door for growth in the other areas as well.

I can't wait for these next 4 weeks to fly by and hit the 60 day mark.  I am excited about what is happening to me both outwardly and inwardly.  My your battle go well.

A Change in Focus

Sitting at home tonight I began to reflect upon my day. My work as a nursing home administrator puts me in many meeting, talking with many residents and families, dealing with staff, planning, problem solving, etc… Tonight however, I am not thinking about those things, rather a conversation I had today. In the discussion my friend was describing his overcoming an issue. When I asked what he thought was the reason for it going well he simply said, “I had to stop thinking about what I could no longer do and instead start thinking about living.” How simple and how profound at the same time.

Rather than thinking about all the foods I can no longer eat, I can focus on the things I am able to do as I continue to lose weight. Instead of thinking about having to stop sleeping in, I can instead focus on experiencing life in new ways (running, going to the gym, riding a bike, etc…) I might stop thinking about all I am giving up and instead start focusing on all that I will be gaining.

The battle is tough enough, but a simple change in thinking may make all the difference. It seems logical that we pursue the things we are focused on. If I focus on what I can’t have, or do, I am setting myself up for failure. Instead focusing on the outcome, the finished product, the end goal, I am more likely to get there. Learn from my friend and stop thinking about what you can no longer do, and instead start thinking about living right. Still fighting the battle.

Sparkpeople.com

We all need a little help sometimes when it comes to staying on track with our goals of diet, exercise and weight lose. I have tried for years to do it on my own and have not had the success I would like. My wife has encouraged me to join weight watchers or some other group, believing that the social environment and accountability would be a big plus for me. Off course the big minus is they cost. Then along comes http://Sparkpeople.com. This website puts all the tools at your finger tips. There are meal trackers that will even print out the weekly grocery list. There are workout programs. There are specialty groups. Are you a mom of teens, do you have high blood pressure. Do you skip breakfast. There are others out there to connect with. Community is a big part of the program.

The fact that it is free made me a bit skeptical, but as I wondered through the pages I was not asked to pull out my credit card once. I can have my own blog on the sight, I can share my success and failure on line, and get encouragement to push on. It may not be exactly what you are looking for, but for free it is an awesome site. Take a quick look and tell me what you think. To bad I can’t just push a button and have the weight disappear.

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Stress Reduction Tips

Everyone experiences stress at some level in their lives.  In many ways, stress is a red flag to tell us that something is effecting us.  These things are not always bad.  That butterfly feeling you have before you run in a track meet, or speak in front of a crowd, is alerting every part of your body that something big is going to happen, and to be ready.  The stress/anxiety you feel before meeting with your boss, tells your body it needs to be ready to think fast, impress, or maybe protect itself emotionally. For me lately, the stress has been related to my children, and it simply reminds me I need to keep my defenses up, and be ready to respond quickly to the issues they are bringing up. While stress isn't necessarily bad by itself, it can have a negative affect on us and those around us.  Let me list a few:

Headaches.

Muscle tension and pain.

Sleep Problems.

Feeling tired.

Chest pain.

High blood pressure.

Weight problems, up or down.

Shortness of breath.

Decreased sex drive.

Eating more or less.

Withdrawing from others.

Neglecting your responsibilities.

Increasing alcohol and drug use.

Nervous habits (nail biting, pacing).

Teeth grinding or jaw clenching.

Overdoing activities such as exercising or shopping.

Losing your temper.

Overreacting.

Moody and hypersensitive.

Restlessness and anxiety.

Depression.

Anger and resentment.

Easily irritated .

Feeling overwhelmed.

Lack of confidence.

Apathy.

So what can you do when you start to see some of these things surface in your life?  Here is what I did this last week (I experienced almost every one of the above symptoms):

• Took a long walk with my dog.
• Listened to some great music - the actually make some cd's just to help reduce stress.
• Did yard work.
• Went to an Art Show.
• Listened to the Wind in the Trees.
• Went to the movies
• Spent time talking with friends
• Started a book
• Exercised

If a few of these sound like I was running away from the issues I was facing, you are right. But a short time focused on something else can free your mind up long enough to come back and deal with it from a fresh perspective.  The goal is not to run away or avoid, but to give your self a short break before coming back and dealing with it.  As you come up with your own list of stress relievers leave a comment of things you do.  It could help me and others.

 

Remember your youth

Today I found myself outside watching my 14 year olds semi-final soccer match.  It is said that in a soccer game the midfielder's can easily run 5+ miles.  What struck me was how they were running without appearing that they were affected in anyway by the effort they were exerting.  Perhaps it was the almost 70 matches they have played this year, or the fact that not one of them had an ounce of extra body fat on them.  These soon to be men, boys are the picture of healthy.  Bodies utilizing their fuel to produce the energy needed to complete the task assigned.

Not to long ago (well longer then I want to admit) I too was able to run from dawn to dusk, place super human demands on my body, and accomplish almost every physical task I undertook.  What a change when I look at the Me of today.  I carry extra weight, do not efficiently use the fuel I give my body, tire in mid-task, and have difficulty more than I would care to admit accomplishing a few of the tasks I set out to complete.  The interesting thing is each of us can move towards the energy, vitality and good health that the 14 year olds I watched have.  We can gain control of our situation.

 While waiting for the soccer game to start I found myself in a book store reading Men's Health.  My eye was caught by the story of a man in his mid 30's who woke up one morning at 300 pounds.  He decided he was going to change his situation.  He cut his calories in half, started eating good foods (not fast food and candy), and began to exercise an hour a day.  After 5 years he is now 175 pounds and just completed a marathon.  There is nothing that says anyone is stuck where they are in regards to health and fitness.  Each of us can gain control and change our current situation. For me, it is a battle worth fitting.  I probably will never be able to play soccer at the level I saw today, but I can reclaim good health.

What Keeps Me From Living Healthy

I have been asking myself the last few days, what keeps me from living Healthy. By Healthy I mean, physically, emotionally, and socially. A few months ago I was ignorant of what healthy living might look like and entail. However, waking up, looking in the mirror, and being dissatisfied, I decided to start educating myself. There is a wealth of knowledge out there in books and on the web. The trick I've found is sifting through it and determining what applies to you and your life style, as opposed to just adopting whatever someone else says. So...... back to what keeps me from living healthy.

1. It takes work to live healthy - The planning of meals, the buying of good food, making time to work out and then actually doing it. I come home after working all day and am tired, now I need to work again?
2. I have to think - What is the Healthy choice? Should I really have another drink? Do I want to think this way? Is this something I should go to the doctor for? - When I get home from work I want to go mindless, not make more decisions.
3. It will cost me relationally - My friends are going out to eat? If I make time to exercise I won't have time for my friends/family? Why should everyone else have to make sacrifices for me to eat what I need to, exercise when I need to, etc...
4. I don't see immediate results - I want instant success that the world can see, not a slow over time change in my life.
5. If I go to the Doctor, he is going to tell me what I don't want to hear -

Of course my thinking is flawed, I see it in every line I write, but it is this very thinking that keeps me from living healthy. It is my thought process and way of thinking that is my biggest obstacle to living healthy. For most healthy living needs to start with changing the way we think and view life, work, relationships, happiness, success, etc.... It starts with facing the reality of "Who I am, Where I am at, and Where or Who I want to be." Seems so easy to say, but tough to do. For me I have 43 years of habits and faulty thinking to undo, if I am ever to have a chance at living healthy. Educating my self has been the starting point and a way to see what must change in my life.

There are lots of inspiring Blogs on healthy living a great way to find a few is on the search directories like Blog Top List - Heath, or, Blog Top Sites. And there is no end to the books on Healthy Living. Each of us needs to decide what place Healthy Living will play in our lives, and then we need to decide what we are willing to do to get there. Again, I say it is worth the battle if the outcome is a happier, healthier, better, me.

Pre Diabetes

At my most recent visit to the Doctors office, he ordered the normal labs to ensure that everything is working properly in my body. Going over the results he stated, "looks like you have Pre-Diabetes." Thoughts raced through my head. Will I have to give myself shots? will I lose a toe or foot? does that explain my vision getting worse? All of course are things that can occur with Diabetes.

Going home I did a little research, and found that 54 million people in the USA with Pre-Diabetes. That didn't make me feel a whole lot better, but it was enough to show it is an issue that many people deal with. Even less comforting was the fact that most type 2 diabetics started with pre-diabetes. The definition of pre-diabetes in its simplest form is - your blood sugar (glucose) is higher than normal, but not high enough to be defined as diabetes.

There are things you can do to delay or prevent type 2 diabetes from developing. Recent studies show that a change in lifestyle has a profound impact. In a few of the studies intense diet and exercise counseling were given, while the test subjects were given little or no instruction. The studies found that the degree to which the progression of diabetes was slowed or stopped was closely related to lost weight, reduced fat intake, reduced saturated fat intake, increased fiber intake, and exercise.

Thinking about lifestyle changes it seems that the changing my lifestyle now to slow or stop diabetes, is better than the alternative of developing diabetes and having to change my lifestyle to accommodate the disease. Its a battle worth fighting

A good source of information on the studies can be found at Diabetes Care.

Stress and Job

Its been a tough day at work, you come home to more things you need to do. You can feel the stress level going up. What do you do? For many the decision is to get lost in a favorite TV show, or to take the edge off with a glass of wine. But experts tell us the best choice is to do something healthy, something physical. Many say there are benefits to be had from simply stretching your muscles and letting your body relax naturally. Others say a 30 minute walk or run can make all the difference. Even going out and doing some physical yard work can pay off in the area of tension release.

Why does physical activity make a difference. For some it is just the change of focus, the getting your mind off of the issues at work or home. Having to focus on balance as you run, or feeling your body stretch, means you are allowing your mind to let go of the days stressors, and focus on something different. But again, the experts tell us it has more to do with the release of endorphins in the body, the relax us and make us feel better. The release of endorphins also aides the body in its ability to sleep better at night. So before you open another bag of chips, plop down on the couch with the remote, or pour a drink, think about making a better choice. A choice to live healthy is part of the battle that I must fight everyday, because I find unhealthy is easier and comes with less hassle. But unhealthy also means more problems over the long haul. Chose to live healthy.

Benefits of Exercise on Health

Thirty years ago I didn't think about needing exercise, or the benefits of being active. As a kid I just was. From the moment the sun came up until it went down I would be out running, swimming, playing basketball, you name it I was doing it. It was apart of my life and routine.

Fast forward 30 years and now it takes a little work to get myself motivated to start moving. I come home from work, a little worn out from the day, looking for dinner and something relaxing to do (usually the TV). The word exercise is equal to the word work. It is something I have to schedule, prepare for, dress for, and sometimes even travel to do. That just doesn't sound like something I want to focus on until I start thinking of how it helps me.

In earlier articles I have written about obesity, diabetes, high blood pressure, and stress. In each of those articles a common theme has emerged, that of exercise. The Mayo Clinic has an excellent list of the benefits of exercise on their web site. A few of these benefits are worth mentioning here.

1. Helps manage stress - as I have exercised I have noticed a marked difference in my ability to handle and deal with stress. Exercise promotes the production of endorphins. Endorphins in your body help create a feeling of relaxation or well being. A short run after a tough day can help relieve some of the pressure you feel and free you from the tension you may be experiencing.
   
2. Helps you control weight - We all know that the right type of exercise, three or more times a week can help you control your weight. And being at a healthy weight comes with all kinds of benefits, not to mention feeling good about yourself. Simply burning more calories, by exercising, then you take in by eating, will result in weight loss.
   
3. Helps you prevent or manage diabetes - Exercise is said to help with the body's sensitivity to insulin. Simply put it allows the body to better use the sugar it is producing by making the cells more receptive to receiving it.
   
4. Helps manage blood pressure - Exercise has the benefit of lowering your overall blood pressure when consistent. This is the result of your entire cardiovascular system, heart, lungs, circulatory system, being strengthened.

There are many more benefits to exercising, and if you want to live a healthy life, it requires that we give our bodies the benefits that come with exercise on a consistent basis.

Diabetes

Diabetes affects over 150 million people. Most simply it is a problem of how the body breaks down food, and uses it for energy . In a normal body you produce the right amount of insulin to move the sugar you have created into the cells. With Diabetes you fail to make enough insulin and you blood sugar becomes to high. Left untreated you run the risk for many problems.

There are many terms out there you may have heard, Pre- diabetes, type 1, type 2. These are labels to describe those suffering with diabetes. In Pre-Diabetes your cells are beginning to resist your bodies insulin. It can resemble a lock and key. your cell is a locked door. The sugar wants to get in the door, and the cell would like the sugar to come in. The cell picks up a key (the insulin) and is able to get in. Pre Diabetes is the beginning of a sticky lock that won't always open with the key. This is usually the precursor to Type 2. However, a change in diet, or weight loss, can often correct the situation. The South Beach Diet really addresses this whole issue in its book and was very helpful in my understanding.

Type 1 diabetics are those who do not produce any insulin. It most often occurs in those under 30. Because the body is not producing the needed insulin type 1 diabetic require frequent insulin injections. It is usually described as a genetic disorder.

Type 2 diabetes, sometimes called adult onset, is the result of the cells becoming resistant to the insulin. It usually happens in those who are over 30, but has been know to occur earlier in life for some. This is the most common form of diabetes with 95% of all cases being reported as type 2. If type 1 is a genetic disease, type 2 is a disease of choice. It is usually triggered lack of exercise, a poor choice in diet, and obesity. These are all items that can be controlled by the individual.

Living Healthy in an unhealthy world requires that we each make wise choices in how we treat our bodies. What we eat, how we use our free time, controlling our weight, all play into our health and wellness, and obviously have an impact on your chances of becoming a Diabetic, or controlling your pre-diabetic state. It is worth the battle.

High Blood Pressure

High Blood Pressure is known as the silent killer. Many people have this disease, but because there are no apparent signs or symptoms many don't know that left uncontrolled it is leading them towards a heart attack, stroke, kidney failure, or even heart failure. The only way to really determine if you have it is to have your blood pressure checked.

In most cases the cause of high blood pressure is unknown, but if you have a family history, are obese or overweight, have a stressful job, like to smoke, or are getting older, your risk gets higher and higher. Many of us can identify with two or more of the items above, increasing your risk. If your blood pressure is 140/90 or less you are ok. Any thing more than that and you have high blood pressure.

So if you have high blood pressure, or want to avoid high blood pressure, what can you do? Some suggestions would be:

• Exercise Regularly
• Eat a healthy diet with lots of fruits and veggies
• Limit Salt intake
• If overweight lose it
• Don't smoke
• Find ways to relax

The list above makes great sense with or without high blood pressure. I for one want to try and incorporate it into my everyday life. It is worth it, to add a few more years of Healthy Living to my life.

So What Keeps You From Living Healthy?

Yesterday was a day full of problems for living Healthy. It was Easter, I had to work and deal with a few tough situations, it was raining, friends and family were over, we had Mexican food. All of these things piled up on each other and I found myself not running, I ate more then I wanted, and basically I fell into the victim role.

You are a victim when you feel that others, or your circumstances are controlling you, or that you are powerless to change the way things are going. Click here for a good link on Victim Mentality. Victim mentality is very dangerous to living healthy because it is a way of hiding from the truth, that you are in control of your body, and your choices. I chose to not run in the rain, I chose to eat as much of the dip, and enchilada, and taco's as I did. No one made these decisions for me. I have to be honest with myself, that I chose family, friends, food and drink, over eating healthy and exercising. To make it worse, when I went to bed I wanted to blame my family and friends for my choices

The way out of the victim cycle is to acknowledge that you are in control. Then to prioritize healthy living above everything else. Exercise needs to be scheduled into my life if it is to happen. I need to think through parties ahead of time and the choices I want to make, before I have to make them. In the Battle of Living Healthy, I need to be in control, not choosing to allow others to control me. If I had run and come 30 minutes late, no one would have cared. No one was watching how much I ate. If I had been stronger, I would be feeling better about myself today, and feeling good about yourself is part of living healthy. It is worth battling for.

Stress and the Healthy Life Style

This morning I woke up and was struck by the thought that in all of the business of the last few weeks, I had forgotten to pay the bills. Immediately I felt my blood pressure start to rise. Thoughts of late fees, and all the fun "we will be turning off your electricity if we don't hear from you," letters, not to mention having to admit my mistake to my wife, just added to the knot in my stomach. A little bit later I was in a conversation about on of our children and the cost of something he wants to do over the summer. Again, a few more points on the stress meter. This started me thinking about the impact of stress on a persons life, and what can be done about it.

Stress is a mental or physiological reactions to a real or perceived experience that creates exciitment or alarm. Researchers tell us that constant stress can lead to illness. Some people experience stress as a feeling of being overwhelmed or dread. Others look at it as a call to action or a challenge to rise to. We all responde to stress and feel stress in different ways. Most of us will respond with either a Fright Fight, or Flight, response. That is to say that we either get frozen by stress, like a deer caught in headlights (fright), we rise up to the situation and take it head on, (Fight), or we withdraw and find some type of coping mechanizm like eating, sleeping or finding some form of distraction from the reality that is producing the stress.

There are many ways a person can cope with rising stress levels, and much is written on this topic. There are breathing exercises, and meditation techniques. Some people exercise to reduce the anxiety that stress produces. But ultimatly removing the stress comes with working through the situation that caused the stress to begin with.

The reality is that if we are going to live Healthy Lives, we must find a way to deal with the stress as we experience it (and part of life is experiencing stress), and we most be willing to face the issues that create stress in our lives and find ways to resolve, solve, or deal with the situations that are affecting us. Once again, this is a battle worth fighting, if it means living healthy in an unhealthy world.

Your Not 18 Any More

There I was, the sun was shining, my new running shoes were laced up, I had my wife's watch, and I was ready to blast through my 20 minute work out. I figured for a first time out I would cover a little more then 2 miles, after all, I could easily knock of 6 minute miles in college. So off I went, and after about 40 seconds I could tell I wasn't 18 any more, or 20 or even 30 for that matter. The lungs started to cry out, stop, stop. Then the legs started to protest. What was wrong, I had barley run the length of a football field and I was ready to shut down. Not the way I wanted my first workout to go. Slowing way down, my goal was to pick up my feet in something that resembled a jog for 20 minutes. It didn't matter to me that people walking were keeping pace with me, the goal was nothing short of 20 minutes. I am not sure if the batteries in my wife's watch were bad or if time just stood soon, but that was the longest 20 minutes of my life, and somehow I made it.

It was obvious to me that my training plan might need to be adjusted. I quickly started to check out some of the experts ideas on beginning to run again. I was surprised to see that many suggested a walk/run program with more on the walking initially then the running. There were a few that said to go for it, but most said to play it safe. The benefits are slowly building up to it, reduced injury potential, less pain initially means I might stick with it. One of my favorites comes from Runners World, and is worth a look. It comes with a weekly schedule so you don't even have to think that much. Living Healthy is something that needs to be sustained over time. So rather than thinking I am 18 and getting hurt right away, I might as well act like the 43 year old I am and start out slow. Maybe slow and steady really will win the race. In this battle to be Healthy, I hope so.

Which Exercise is Best?

Deciding to live healthy involves a number of things. One obvious area is exercise. The experts out there tell us it helps reduce stress, burns calories, helps our minds stay sharp, keeps us fit, and a number of other great benefits to numerous to list. So, sold on the idea that I need to exercise I am hit with a huge dilemma..... which exercise is right for me? There is swimming, running, tennis, basketball, karate, cycling, lifting, dancing, you name it, its out there. Team sports or individual, indoor or outdoor, expensive or low budget, there are many different choices out there.

My process of deciding started with asking the question "What have I enjoyed doing in the past?" The idea is simple, if I enjoyed it before I might like it again. If I hated it, I probably won't like it the second time around either. If this is your first attempt at anything, then a good question might be, "What looks like fun?" Again, we are all different, for me it needs an aspect of fun or adventure my wife just needs it to accomplish the desired goal. This leads us to the second thing to think about, what is the desired goal? I have two, I need to lose about 50lbs, and I want to be fit enough to keep up with my wife as we are out hiking or doing things together. Third is what can I afford? Do I join a club, do I want expensive gear? Finally is the idea of how easy is it to do related to my schedule. Can I do it anytime, anywhere, or do I have to be someplace at a set time. I landed on something that was very flexible, didn't cost, I doesn't require me to go anywhere, and is something I have done in the past. For between $65 and $115 you can buy a great pair of running shoes and hit the trails. You set the time, and if you want to do it with others there are plenty of runners out there. I may have to start slow, but battles are won by those who stay in the fight until it is over.

Time to put on my shoes and go.

The Beginning

For years I have walked by the mirror and thought to myself, "I don't look half bad. Pull in my stomach, sinch up the belt, and I am ok." Last week all the sucking it in didn't do the trick. I realized that bending down is tougher, the shirts hang away from my body, and I am not happy with that. I have stayed away from the scale for fear of what it might really reveal, and while I only weight around 230, and have for the last three years, it is all starting to look different on me. What is happening? Change in job - that has led to more stress and less time (I am a stress eater, so this is a problem). Less active - I am not out playing soccer, climbing mountains, or surfing, like I used to. Eating on the go - I am not being proactive with what I eat, instead I allow myself to be a victim of what is available or close by, like McD's or Taco Bell. So, my goal is to move back towards health. It is not about dieting, or exercise, or less stress, or less drink, or, or, or. It is about being healthy, and for me being healthy is a battle. Everything around me trys to draw me towards unhealthyness. If I am going to become healthy I have to change the way I look at myself, the world around me, and fight for what I want to be. A healthier, more energetic, fit, me. One who walks by the mirror and sees himself for who he really is. This is one man's battle and I would love to have others join me in it.