P90X - Day 46

I want to stay true to the intent of this blog.  My goal way back when it started was to talk about try to find a way to live healthy in an unhealthy world.  A world that is constantly tempting you to take a short cut to happiness, health and wellness, and yet continues to produce more and more people who live unhealthy lives. Over the last 4 years I have made many great starts towards a healthy live style.  I have also blown it and given in to the many messages around me.  As a result i have yo-yo'd up and down with weight.  I have been bordering on being diabetic, I have joined the ranks of those taking blood pressure medicine, and have like so many, resigned to the lie, that this is how life is going to be.  Well no more.


This blog is about the battle.  The biggest battle is the one I have with myself.  I am determined to win this battle, to regain my life, and to start living the way I was meant to live.  With that in mind, I started P90X back on January 5th.  It is now February 19th and I just completed day 46 of the 90 day workout.  While I am lossing weight, and changing the way my body looks, I am learning so much more.  I am learning that by working hard I can change the direction things are going in my life.  I am talking about more than health and fitness.  I am learning that when I feel good about myself it has a direct impact on my job performance and my relationships.  I am realizing that I do have the strength to stick with something and am determined to see it through to its completion. I am in my 7th week of P90X.  I have lost 26 lbs. I feel like I am finally doing something important for myself that will reap life long consequences.  This is all about becoming the best me I can be.  I was looking at the pictures of me on the header at the top of this page.  The picture on the far right is from me in April of '07.  I had gotten down to 211 pounds.  This morning I was 210 lbs.  The difference is that I have been converting fat to muscle, so my build is much better today than it was when I was 43.  I am starting to realize my dream of being in better shape when I hit 50 (yes, 2 and a half years away) than I was at 30.  I am trying to decide if I will do another round of P90X after I finish in April, or if I will start training for a Marathon.  My goal is to develop a life style of health, wellness, and fitness, that will carry me through the rest of my life.  I am well on my way to winning this battle.

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 11 -

I'll admit it, I have been a couch potato for the last 17 years of my life.  I surf a little, I ski a little, some years I try jogging, some years I try soccer.  But for the most part, I enjoy tortilla chips, salsa, the couch and the tv.  And, I can't forget to mention beer, who could resist all the Oregon Micro Brews.  As a result I have made a long climb from 178 pounds in 1985 to 236 pounds at the start of 2011.  That is 48 pounds in 16 years, or 2 to 3 pounds a year. It happened slowly, just crept up on me.  Actually it surprised me when I really took a look at it.  So I decided to take a different path.  I realized I needed to do something dramatic to get moving in the right direction.  With the gain of weight has come blood pressure medication, the inability to do as much physical activity as I want (even though I am still pretty active, its just not as easy), and a hard time bending over in the middle. Not the way I want to live the next half of my life.

So, after watching a few infomercials, talking to a few friends, and knowing I needed something to kick start by sorry ass, I have begun P90X.  I figured extreme is what I needed to make a 180 degree turn in direction (as well as get down to 180 lbs.)  As I type today my chest hurts, I feel lame because yoga is not my thing, but I am relaxed and already seeing my fitness improve.  I have never done more push ups on my knees, but I am going to keep doing them until I can do as many normal push ups as the guys in the video.  I can keep up on the shoulders, I'm not doing pull ups and instead using the bands.  Not sure I could pull up 230 pounds more than once if I had to. I almost stayed up for all the plyometrics the second week, and I can tell you it will probably take me all 90 days to get to the point were I can do the yoga and actually bend and balance to the point I feel like I can say I do yoga.

The hardest part so far is the amount of time.  Most workouts are more than 50 minutes and yoga is much longer.  Lucky for me I started as soon as I got the CDs, without thinking and yoga lands on a Saturday.  I have to get up at 5:30 in the morning which is also a huge change in lifestyle for me.  But I figure I have 17 years staying up late, sleeping in, eating junk, and basically not doing what I need to do for me.  I should probably plan on spending most of the next 17 years working out, eating right, and thinking long term instead of immediate gratification.  At this point I am 11 day in with 79 left to go.  In this Man's Battle I am determined not to be beat.  If you want to partner up for encouragement or to share stories just leave a comment. Here is looking to April 4th, my 90th day.

Type 2 Diabetes - Are Your Blood Sugar Levels Normal?

I was reading an article on Type 2 Diabetes today. As an Administrator for a Skilled Nursing Facility, I am amazed at how many of those who come in for care are suffering from this disease. The impact of uncontrolled Diabetes on a person is something that each person should take seriously. Don't let it catch you by supprise. If you already have Type 2 Diabetes, their are something you need to be doing to insure continued health and well being. The following article, Type 2 Diabetes - Are Your Blood Sugar Levels Normal? states that if you are a diabetic, monitoring your blood sugar levels regularly is essential in keeping your health problem in tight control. Please read the article if you think you might, or if you know that you do, have Diabetes. This is not a battle you want to lose.

Balanced Living is Healthy Living

Two nights ago I came home from work exhausted. It had been a long day of meetings, trying to cast vision for the new year, getting departments on board with budgets, a few employee disciplinary issues, all the stuff that takes its toll mentally and emotionally. I had gotten up at 5am to work out, so dinner and the TV sounded really good. What was funny was earlier in the day i was thinking about who two dimensional my life was becoming. Working out and work, working out and work. I was trying to figure out how to build on my relationships with my wife and kids, and with the few friends that I have. All of the sudden the phone rang. My boss had a few extra tickets to the Blazer game that night. My first thought was how tired I was, how this would interrupt my plan for getting mentally ready for the next day via the TV, and then I thought about balance. I quick said yes and tracked down my two boys who where more than willing to drop homework to go to the game.

Blazers lost, but I won. I got to spend time with my boys, We got to enjoy a change of pace, a break from the normal routine, and I got to work on developing my relationship with my boss. The next morning I jumped up at 5 am rather than dragged out excited about the day, not feeling like I am stuck in a rut. Through this and other stories like this I am learning that a balanced life is more important to healthy living than I ever imagined. When I am balanced stress seems to have natural release points whether on the treadmill, through discussions with friends, or the escape of a basketball game. Spending time with those who are important to you keeps those relationships from becoming things that hinder you, and rather puts them into a p;ace of enriching your life. And, balanced living is just fun.

I am trying to find more and more ways to break up my day with things that bring balance. Life doesn’t have to be just about work and working out. It can be about fulfillment, joy and peace. Here’s to finding balance in our lives.

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.

Technorati Tags: Weight loss tool

Taking It a Day at a Time

This afternoon I was sitting around the house trying to figure out how to use my time. Typically on a Sunday I would turn on the TV, grab some chips out of the cupboard, some salsa, and settle in on the couch. However, today I was thinking that I need to start changing the way I look at my time. After all, lately as I look in the mirror I am not liking what I see. I got that way by grabbing the chips and salsa, turning on the TV, and taking my place on the couch. Today would be different, it would be a chance for me to do it right. To do something that would make a difference. Maybe I won”t feel any better today, but a year, five years, maybe ten years from now, I will be glad I broke the cycle and did something different with my Sunday afternoon. Here’s to getting older. How did you spend your Sunday???

Seasonal Weight Loss

Just like the earth goes through its round of seasons each year, I have found that we as people do as well.  Living in the Pacific Northwest, many go through cycles of depression due to the dark rainy weather.  As the sun shines more  moods become brighter as well.  For me, there is something about spring that triggers a desire to focus on my health, to get outside and be active, to consider the way I look and treat myself.  As a result in April I once again began a focus on changing my lifestyle.  The way I drink, eat, sleep, deal with stress, etc...  All of these play into a healthy lifestyle.  So far I have been very successful. For some reason in the spring it is easy for me to focus and be successful. As summer starts to swing into gear, the summer parties with beer, chips, dips, and all the other unhealthy great tasting food easily knock me off track.  Then it is the seasonal food of Thanksgiving, Christmas and New Years that keeps me from getting back in gear.

To be successful, it is more about the upcoming seasons I will be facing, then about the current season I am in.  The excitement of losing weight and looking better each day is motivating.  It is what happens when I plateau, and others are enjoying those foods that I used to crave that I need to figure out.  So when I say I am looking forward to summer, it is in a whole new way. 

Wishing you success in this season.

Winning at Weight Loss

I found myself getting a little discourage with my attempt to lose 45 pounds this last week.  Obviously I would like to see it melt off instantly, but as I have mentioned in earlier posts sustained weight loss usually occurs in those who have changed their lifestyle and reached their goal slowly over time.  So to get myself out of the funk I was in I started to ask myself the same questions I ask when I run into similar feelings with my plans/strategies at work.

1. Is the goal specific - Have I really defined what I am shooting for?  In my case the goal is bigger then weight loss, it is about brining my metabolism back on line, changing my blood chemistry, and living healthy.
2. Is the goal attainable - Can I really make it happen?  If the goal is to drop 20 pounds by tomorrow, you probably won't be successful.  If the goal is to reduce your calorie intake by 500 cal per day, now you might make it.  If it is to lose 1 pounds per week over over 45 weeks, you have a fighting chance.
3. Does the goal allow for setbacks - In other words, what happens if you fall short? Do you give up and quit or does your goal allow for the ups and downs of life?  For me and weight loss there will be weeks of 1 pound loss followed by weeks of one pound gains.  Sometimes I might have a three pound loss and be back on track.  Perfection is not my goal.

If you are like me you can be easily discouraged and want to give up.  The trick is to see the long term goal and the outcome it will produce, recognizing that it is worth pursuing.  Short term focus, while necessary, has a tenancy to trip us up.  It is worth the battle.

Effects of Weight Loss on Blood Pressure

Over the last few weeks I have been very interested in finding non pharmaceutical ways to control my blood pressure.  Without to much surprise, weight loss through proper nutrition seems to be the number one thing you can do for yourself.  A 10 pound weight loss is said my some experts to reduce your BP by 8 points.  Eating the right types of food can also have a dramatic impact on your blood pressure.

Most of us resign to the using of medications to control blood pressure because it means we don't have to change our live style.  However, I would rather spend the $50 - $100 a month I would have to pay for medications, on a gym membership, a mountain bike, healthier foods, etc....

This last week I was able to lose 9 pounds following a diet plan. While this is a fast drop in weight my goal is to lose another 45 pounds over the course of this year.  In the first week alone my blood pressure dropped by 5 points systolic and 7 points diastolic.  While that still puts me in the category of Pre-hypertension (Pre-hypertension is 120-139 over 80-89), to me that is significant.  I am not sure if it is a result of the weight or the change in foods.  Next I will be adding a little more exercise, but weight loss does make a difference.  I am proof. For more info on Blood Pressure go to Workings.  They have some great thoughts on this topic.

South Beach Diet Excitement

I have just stepped off the scale after 7 days on the south beach diet.  I have stayed away from weighing myself because in the past I had trouble emotionally handling the 2 pounds lost, one pound gained cycle I typically find myself in.  So here are some quick facts about my past week.

• I started the week at 230 pounds and my goal is to be at 178-175lbs
• I started by going to the store and buying the food I would need to be successful
• I kept a jar of unsalted penults at work for quick snacks and always had a glass of water close by
• I made one mistake, I without thinking grabbed a piece of taffy out of a bowl in one of my employees offices without thinking.
• I tried very hard to anticipate situations that might mess up my diet attempts
• I have a very supportive family - wife and kids - and a few supportive friends.
• I felt hungry often, but found that a slice of thin ham, or cottage cheese, did a great job of helping me get rid of it.
• I took a few walks, but not as many as I had planned 

So what were the results???  I am at 221 pounds this morning.  I have not eaten yet or drank anything this morning, but I am at 221 pounds on 4/29/07. I am off to a very satisfying start to this diet.  As I mentioned before, my real reason for being on the diet has more to do with overall health then weight loss.  As I have been reading, those who have lost the weight and keep it off generally lose small amounts of weight each week, 1-2 pounds, over 2 years or more, not as a result of a fad diet, but as a result in a life style change that effects how they view food, how they use food, what they think about food, and ultimately what they do with their food.

So what did a typical day look like for me? I started each morning with a large glass of water.  I then would make breakfast with a variety of sauteed vegetables ( I love onions, mushrooms and bell peppers), two slices of lean thin sliced ham, two eggs, and a small amount of cheese. I also gave myself a small cup of coffee with some 1% mild.  While breakfast was cooking I would start making a salad for lunch.  I tried to always add chicken, shrimp or ham to the salad for protein and then olive oil and balsamic vinegar for the dressing.  I would grab a cheese stick out of the fridge for a later morning snack and by the time that breakfast was ready I had lunch ready to go as well. My kids laughed at me because I was outside grilling chicken at 7am.  I would try to eat the cheese stick around 10:30 and lunch at noon.  The second half of the day is tough for me.  I would find myself getting hungry around 2pm.  I would have a handful of peanuts but be hungry again at 3pm. With only peanuts around I would have another handful and hope to make it until dinner.  At home around 6pm I would grab another cheese stick or some cottage cheese so I wouldn't be so hungry at dinner I would eat uncontrollably.  Dinner would be some form of grilled beef or chicken, I will buy fish this week. I also would fix up a large amount of vegetables steamed or sauteed, and then make a crispy, crunch salad. Throughout the day I was drinking glass after glass of water.  Sometimes it would help with the hunger, but I swear most of my exercise was walking back and forth from the bathroom.

I found that yesterday I was a little bit bored of the same type of food every day, but after next week will be adding some fruit and carbs back in.

Weight is coming down and so are the blood pressure numbers.  I am excited.  I wish you success this week in your diet endeavors.  It is worth the battle.

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.

Picking the South Beach Diet

I have been researching diets for sometime now, looking for one that isn't just hype, but makes sense. There were a number that stated I could lose 20 pounds in 30 days. Others promised I could eat whatever I wanted and lose weight at the same time. I figured that the diet I chose needed to address the health issues that are beginning to creep up on me. Those issues are:

• Obesity - In my research a few weeks back I discovered that my height and weight but my Body Mass Index just into the range of Obesity.
• Diabetes - My last visit to the doctor I was informed that I am pre-diabetic and need to make some changes before I become diabetic.
• Family History of Coronary Heart Disease - May Grandfather died of a Heart Attach, my Dad had open heart surgery.
• High Blood Pressure - My BP has crawled up there and I would love to avoid medication if at all possible. My Dad and Grandfather also had High Blood Pressure.

The South Beach Diet was developed by Cardiologist Dr. Arthur Agatston. As a result of problems he was seeing with the Heart Healthy Diets, he went to work on something that was simple and addressed the issues he had identified with the growing Obesity issue he was seeing. Through his research he determined that the efficiency in which our bodies break down food into useful energy, makes the difference in wether or not we gain weight and place ourselves at risk for Cardiac Issues, Issues Related to Diabetes, and other problems that affect those who are overweight. At the center of how our bodies breakdown and store food is insulin - the production of, and our bodies acceptance of or resistance to the insulin we produce.

The South Beach Diet appears to be more about changing habits in how we eat and what we eat, then it is about losing weight. It is more about overall health then a fad that everyone is following for a season. The South Beach Diet seems right for me because it addresses some of the specific issues I am facing. I encourage each one who is thinking of dieting to research the diets out there and to chose the one that addresses the medical and genetic issues that you are facing. I don't believe that one diet fits all. I also know that for me to stick with something over a long period of time, it has to make sense to me. I'll keep you posted on how it works for me. Weight will be something that I am expecting to see drop, but I also expect to see my cholesterol and triglycerides come into line, as well as my blood sugars. With those areas being controlled I trust Blood Pressure will be affected in a positive way. My goal is improvement in my overall health and wellness. If that doesn't happen I won't be on the South Beach Diet very long.

Natural Blood Pressure Reduction

In researching ways to reduce blood pressure, stress, and the potential issues that can arise, I have found many articles on mediatation as a way to lower blood pressure, and to cope with the feelings of being overwhelmed. Meditation is simply a way to calm our minds and bodies, to become more intouch with ourselves, to get a handle on the world around us. It is slowing down in a fast paced world. One site that I recently came across was Anxiety 2 Calm, which looks at this idea of meditation. Another program that is being talked about is Breathing Easy. Both take the approach that learning to relax and calm ourselves can be learned, and that rather than having our external enviornment affect us, we can gain control of that enviornment in a positive way. Some of the other writers would state that learning to relax will allow our blood pressure and stress to reduce naturally, and this makes good sense. While all blood pressure is not the result of our external enviornment, reducing your blood pressure and stress in even a small way would be worth learning how to apply these techniques. For other ideas I ran a search on Natural Remedies to Reduce Blood Pressure on Google. There are many ideas regarding natural ways to reduce your blood pressure, but make sure you are trying these techniques while communicating with your doctor what you are attempting to do.

Living Healthy Requires a Plan

Today at work I spent a large amount of time focused on strategic planning. I looked at my vision for my company, the values that need to be embraced, the goals and objectives, and finally the path steps to get us to were we want to be. It is easy for me to think clearly and strategically in regards to my business and for me is enjoyable. However, on my way home I was struck by the fact that in the area of Healthy Living I have not done the work of creating a vision of what Healthy Living would look like for me. I have not thought through what it is I value in live and want to pursue. There are no goals listed regarding what I hope to obtain health wise. And sadly, there is not a single path step. No wonder I an so easily knocked off course, in fact, how can I be knocked off course if I have no destination.

Developing a strategic plan regarding healthy living should not take much time, and good plans are constantly being fine tuned and revised, so you don't have to worry about having it perfect. Part of my vision is to outlive my Dad who died at 56. I am forty three and have 13 years to pull it off. My vision also needs to include my desire to stay active in things such as surfing and hiking, hobbies like photography and ceramics, and developing relationships that challenge me and stimulate my thinking. I know I value friends and immediate family, I value looking attractive (which I don't right now), I value being productive and creative. The list goes on. Once the vision and values are down somewhere in writing, the short term goals should start to fall in place. I may not climb to the top of a mountain this year, but a starting point might be to go on a 20 mile backpack trip this year. You get the just of it.

I spend a great deal of time and energy thinking about how to make my business successful for the owners. It only makes sense that I would take the skills I have developed in the area of planning and create the most important plan of all, one that allows me to move closer to living healthy in an unhealthy world.

Dangers of Obesity

Since determining that I am that magic Body Mass Index number that equals obesity, I have been thinking a lot about what it means or could mean. I work in the health care industry and see people who are morbidly obese, and the effects it has on their health, their live style, their self esteem, their relationships, and just about every other aspect of life. You would think that seeing someone struggle to walk or even breathe would motivate me to get on track and lose the 50 pounds that I need to lose. But since finding out that I am more than overweight, I have become a little depressed and unmotivated. Realizing this is not good, I decided to do a little research on obesity and its potential dangers. Here is what I found:

• Heart disease is greatly increased in those who are in the overweight category - a body mass index of 25+.
• Those who are overweight run a higher risk of type II diabetes
• Those who are obese have a 50% greater chance of dying prematurely than those who are of a healthy weight.
• High Blood Pressure and all the health issues that come with it are twice as likely in those that are obese.
• Increased likelihood of Depression
• Increased likelihood of Gallbladder disease
• increased likelihood of Incontinence

and the lists go on and on and on and ..........

So what does it take for someone to get out of the feeling of being stuck, and to begin embracing and moving towards health. For some there is a strong emotional tie to food, and a councilor is probably needed. For others it is making a choice to change directions and habit patterns.

It is something that I believe is worth battling for, but is very tough to do alone. If you have had success in this area, please share some of the steps you took to be successful. We can all do this.

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.