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Monday, August 14, 2017

Facing the giant

I have repeated a consistent trend over the last four years that involves losing a copious amount of weight and then regaining it back.  There's something that happens after vacation in August that gets me back into old habits.  Last year is no exception.  This year, I am determined to lean on my staff, gather smooth stones and a slick sling and face this giant.

Tuesday, August 1, 2017

[Weeks 11 - 13] Pressure relief valve

While weight-loss is a major focus of my exercise and diet, the primary goal is to improve my vitals.  Of all of my achievements this month, my blood pressure numbers are the most surprising. I have consistently stayed in the "safe zone" for the past couple of weeks.  My joy is off the charts. My resting heart rate is also impressive.  It's a good feeling that I will need to book a visit to my cardiologist to have my blood pressure meds adjusted once again (66 is getting low).

Stats for the Month of July:
Another successful month.  My running mileage is up for the second month in a row,  my weight is down another 11 lbs, and I feel great about my progress.  One last 3-week push before our annual Sanibel vacation. 
  • Current weight: 281 lbs
  • 1-Month weight-loss: -11 lbs
  • Total weight-loss to date: 30 lbs 
  • Total Miles: 76

Monday, July 10, 2017

[Week 10] Muscle fitness incorporated...

Running is my primary avenue for weight-loss but I find that layering muscle fitness into the mix not only helps me feel stronger for the run but also adds lean muscle mass for increased metabolism and calorie burn. I rotate two different muscle groups so that I don't rest between sets and get an added cardio bonus from this method.  It also helps me to finish my workout with 15 to 20 minutes.  My daughter Gabrielle has been my training partner for the past couple of weeks.

I should also mention that I was able to get in three non-stop 5K runs this week and my time is already improving from almost 16 mm to just under 15mm.  This time around, I'm not suffering from shin splints or other early running injuries.  I'm also impressed that my cardio fitness is doing just fine with this increased workout.  I think walking for a month (almost daily) has given me a stamina foundation for running.

As always, Debra is quite impressive.  She really is a good runner.  She's already doing 5K non-stop runs at 13mm (and faster by the end).

Tuesday, July 4, 2017

[Week 9] Starting the month with a bang...

We camped in East Georgia the weekend of the 4th of July, and better fitness not only allowed me to find fulfillment in camping but it encouraged me to venture out and have a good time. We visited a local dam and hiked up to the visitors center about a mile away.

As a family, we also enjoyed Geocaching that included a bunch of hiking and my son and I also ventured off into the forest to find a hidden treasure (ammo can cache).  If it were not for better fitness, I'm not sure I would have been up for this challenge.

I enjoy getting those special achievements from Nike+, so we all went out and earned a badge for July 4th.  Debra, Gabrielle, Joshua and I all ran for the 4-miles on the 4th.  My pace isn't real great but it's nice to be able to finally get to running again.  Even better, my run felt great and I look forward to adding the miles and signing up for races again.

Monday, June 26, 2017

[Weeks 5 - 8] The every day...

Being healthier and more in shape makes the every day go about a lot easier.  Without walking and other fitness activities, a simple trip to the ballpark would be burdensome. Instead, I had a good time, added some helpful steps to my day, and thoroughly enjoyed a day out with my pal.  The same would be true for any other activities.

Stats for the Month of June:
Another successful month.  My mileage keeps increasing my weight is down another 8 lbs, and I'm feeling healthy in my core.  We've got one last push before vacation hits.
  • Current weight: 294 lbs
  • 1-Month weight-loss: -8 lbs
  • Total weight-loss to date: 18 lbs 
  • Total Miles: 48

Monday, May 29, 2017

[Week 4] Peanut butter mocha...

I ordered my favorite cup of joe (throwing the calorie count to the wind), sat back in the easy chair and settled into a feel good moment about the month that I have had.  I've been solid in most endeavors and met a reasonable pace with my fitness and dietary goals

Stats for the Month of May:
Overall, this was a successful month.  My walking mileage is back up, my weight is down by 10 lbs, and I'm feeling healthy in my core.  
  • Current weight: 302 lbs
  • 1-Month weight-loss: -10 lbs
  • Total weight-loss to date: 10 lbs 
  • Total Miles: 38

Monday, May 22, 2017

[Week 3] The Synergy of flight...

Four weeks ago, I set off on a flight with the goal of losing 10 lbs. before my trip to Orlando for the trade-show.  I hit some turbulence but met the weight requirement without additional carry-on.

The last three weeks included some daily walks of 3 to 4 miles while completing 30+ before my trip.  This improved fitness became a benefit as I ended up walking each day 1.5 miles one way to the convention center and then had a bunch of walking at the trade-show during the day.  To cap it off, we went to Islands of Adventure and had a bunch of walking there.  It was nice to walk with my colleagues without losing breath.  I think I did fairly well for a hot week in Orlando.

Current Weight: 302 lbs.

Monday, May 8, 2017

[Week 1 & 2] One month goal... Orlando!

So, here's the thing,  I have a trade show to attend in Orlando on May 22nd.  I have set a one month goal to lose 10 lbs. by this date.  I know when I get this big, the seats on the plane are hard to settle into and I require an extension for the belts.  Ten less pounds would not only help for this inconvenience but I think improved fitness would also help for the event.

Current weight: 312 lbs

Monday, May 1, 2017

[Week 0] This familiar place... again

In my adult life, I have been to this place on several occasions. It's a routine, a cycle, a point of return.  And while I make the same promises to myself, I have often returned to this place for one reason or another.  In 2016, the reason was vacation.  Don't get me wrong, we managed to exercise every day but the net result was still a 10 lbs. gain and the start of the uphill climb to Mount Corpulence.

Well, I've set out new goals and new opportunities to succeed.  The scale at this moment states 312 lbs.

Monday, August 22, 2016

From mountains to beach...

Last weekend we were in Lynchburg, VA hiking Liberty University Mountain, and this weekend we found ourselves in Sanibel Island, Florida for our annual vacation.  Vacation is so much more enjoyable when one is fit.  

On a couple of the days, we took the first part of the day to run the beach from our resort to the end of the island and the Sanibel lighthouse. It's an even 2-miles one-way and makes for a challenging 4-mile round trip.  

On a few of the days, we walked 6-miles (Bailey's Market and back).

It's always a pleasure when Dad joins us. The beautiful sunrise is a nice distraction from the difficulty of running on the beach sand. 

Jogging in Florida can be hazardous to your health.  This "little" (8-foot) guy was right next to the walking path that we were on.  Thankfully Debra made notice of him (and increased her pace to 5mm) as I would have been knee deep in gator-mouth before I was aware.

Between beach and pool, morning jogs and evening strolls, our fitness facilitated the rest we needed from this vacation.  Ironic, huh?