Tag: goals

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How I’m going from a really fat guy (again) to a less fat guy (again)

Well, it’s been long enough.. it’s time to fess up. I admit it. It’s true. I have been eating right and exercising again. If you followed long enough, you’d remember that back in 2011, I went on a journey to get fit…. and it worked; better than I could have dreamed.

“How I went from a really fat guy to a less fat guy”.

I was supremely disciplined in what I ate and really got into the exercise. As you’d expect, that yielded fantastic results. Naturally, over time the discipline slipped and the weight came back! Admittedly, it took 12 years for me to feel it (though, it was apparent).

I’ve had a couple of lower body injuries over the years. First, while running, then basketball, then I blew my calf out last November while walking. Physical therapy for the calf got me started moving last fall. On January 7, I committed to starting it back up… I started eating right. That means ~2000 calories per day of high protein, well balanced diet. That means finding a way to get back in the weight room and to start adding muscle back. I have been on-track and working at is since that day.

Today, while thinking about buying some new Football “Spirit Wear” I went through a few of my old sweatshirts and none of them fit. All of them were ridiculously too big. That felt great. The scale is moving; which is a terrific motivator (down 85 lbs as of this morning) but so are those things like “oh crap, when it gets cold out; I will literally have nothing to wear”

Keep fighting the good fight, my friends…. Remember, if I can do it: so can you.

Yours truly at NNHS Moms’ Practice on August 12, 2023
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What?!? New Content?

Hey ya’ll. Yeah, it’s me. It’s been a while since I’ve blabbed out my thoughts. I thought I would give you all a quick update. It’s been a few YEARS; and I’ve struggled mightily with my health and weight and all the things. I’m excited today because I feel like I’m in a new normal.. and while my knee is killing me.. and running is definitely not in my future; it’s been fun to get back into the weight room to start lifting again and to get going. Feeling really good about myself today.

More updates to come!

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Goals for 2013; a new year a new list!

 

Well, my friends, 2012 has come to a close; and its time to set some goals for 2013.  Let’s remember that a goal is supposed to be SMART.  Specific, Measurable, Attainable, Relevant, Time-bound.  I hit every single fitness based goal in 2012, and am carrying one weight number over.  I’m finding that as my weight loss slows down, my fitness is really ramping up.  That feels amazing.

 

1 One-Legged Squat on each leg

The One Legged Squat

 

This is by far my most aggressive goal.  Frankly, I’m not sure I’ll be able to do it.  Lets be honest; this is something that is for people a LOT smaller than I am.  I mean, the girl in the video weighs what, 90 lbs dripping wet?   Sounds like it should be a great challenge.  I admit, I have started on this one already.  Wanting to do ONE of these, is what started me down the path of the Bulgarian Split squat to really focus on the single leg strength.    This should be measurable as well; in that I can start out doing one legged from a chair as my core strength improves; then I can push the proper one-legged squat.

 

Ab Work 2x per week

Now, this one should be very achievable, in that in order to do the squat mentioned above, I am going to have to do a *LOT* of core strength and thats Ab and lower back work.  I’m not looking for a six pack or anything like that, just functional strength and a LOT of it.  I’m going to need it.

 

Half Marathon

This is one that I have talked about off and on for the past couple of months.  I’m sure this one will get done (barring injury) in July. I have already signed up for the Chicago Rock N’ Roll Half Marathon  and will formally start that training in March.  I am planning on using the Hal Higdon Novice 2 program  to ramp up for the race.  13.1 miles is a HUGE stretch, but I realize that at this point, its mind over matter… in that if I don’t mind the pain, it don’t matter!!  Come and cheer me on, I’ll need it!

 

Healthy BMI

The one carry over from 2012.  I had set a goal of a healthy BMI by the end of the year 2012; and I didn’t even come close.  I started celebrating early and have been at 220-ish for several months.  Those last 30 lbs are indeed the hardest!  I’m going to do it; and have recommitted to the program for 2013.

 

That’s it; I can do it, and so can you.  Its an easy plan; but hard to stick with it.  JUST KEEP GOING.

 

My new year’s resolution:  Make one healthy eating decision every day, instead of making a bad decision.

 

 

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Time for some new goals!

Its about time to catch up on progress and to start thinking about setting some new goals.  I have been keeping track of my food for 302 days straight.  I have been logging everything I eat, every exercise I have done and have weighed in every single day.  If you have been paying attention to anything I have said; you would know that I’m a firm believer that keeping track of what you are eating and weighing yourself regular are key to success.  I have been using MyFitnessPal.com (well, more specifically, the iPhone app) to track all of my eating, weighing and exercise.  If you want to get started, this is a great way to do it.  Its free and has a very supportive community.  If you do sign up; feel free to “friend” me (turbodog14); and I will cheer you on!

So, lets recap the goals that I had set and see where I am at:

  1. Size 38″ Pants by August:  DONE!  I’m currently wearing a size 38 comfortably!
  2. Not be a liar on my driver’s license weight by end August:  DONE!  I currently weigh 224 (down 4 lbs from the 228 on my driver’s license).  Please keep in mind that I haven’t changed my height or weight on my driver’s license; ever.  So yeah, I weigh less now than I did when I was 16
  3. Run a 5K by the end of summer:  DONE!  I ran the Unlimited Performance 5K in Sycamore on June 9th (Happy Birthday Mom!).  Read about my experience HERE. In fact, I’m currently running a 5K 3 times a week; and am trying to push up to a 10K… Maybe do the Pumpkin Run in October?

 

I have spent the past couple of weeks trying to think of some new fitness and weight loss goals.  I am trying to focus on short and medium term goals.  I’ve found that trying to set a long term goal and to put date parameters around it is very difficult when it comes to my own personal weight loss journey.  I would rather set an aggressive short/medium term goal and really push for it.

  1. Drop another pants size by December 31: and with that finally buy a few pairs of pants
  2. Achieve a “Healthy” BMIby December 31 (more on this below).
  3. Finish a 10K by December 31st

 

Once I hit my driver’s license weight a few weeks ago, I really stagnated for a couple of weeks and it was really frustrating.  I realize that the stagnation was a result of being lazy about food.  I was still working out and running hard; but I just wasn’t as disciplined as I usually am about food.  Don’t get me wrong; I didn’t start pigging out; I just was not a precision eater, like I have been for the past 302 days.  I went up by 5 lbs in that short time.  I found that if I want to see where the “end” of this journey is, I am going to have to stay focused and to have concrete goals.  The good news is that when I hit 228; I went from “Obese” to “Overweight” on the BMI chart for my height.  That was sobering.  I think I look pretty damn good, but even according to my doctor; I’m still overweight.  In fact, when I went to visit him last week he was very impressed with how I have done and how far I have come, but mentioned that if today was the first day that I had ever met him he would encourage me to eat right and exercise to drop a few pounds.

At my height and body frame, the top end of the “Normal” BMI weight range is 195.  I’m pretty sure that I haven’t weight under 200 lbs  since Junior High.  That is completely insane!   So, in order to hit an insane goal; I need some insane motivation!   With the help of my lovely wife, we have set up a little wager.  We are both going to strive for “Healthy” BMI. The actual number to lose to get to a  healthy BMI is a little higher for Michelle; so we adjusted the final weight number for her to make it more fair. So, the first person to hit their magic number (mine is 195, hers is @%&$!) by December 31st is the winner.  The stakes are high.  The winner gets to decide on a weekend get away for us… either the winner plans it, or the winner can make the other person plan it.  It is entirely up to the winner how to handle it.  I’m thinking that it might be fun to go to the NFL Pro Bowl in January…    In order to make sure that we are keeping pace with the required weight loss (which comes out to around 1.5 lbs per week); we have set up check points every 7-ish weeks.  If you hit your number for the check-in you get a mini-prize.  The winner of the check point gets an additional prize as well.

That should keep things interesting and motivated until the end of the year!    What is your motivation to keep going?

I have said it many times:  If I can do this, so can you!!  Get started and just keep going!!!