25 pounds to go and time is getting short!

My wife and I were invited to lunch by some friends the other day. This is a rare event for me- not so much due to a lack of lunch opportunities but my own neurotic fear of eating at restaurants. Perhaps my trepidation comes from watching too many (ugh!) "Dirty Dining" segments on the local news, or maybe it's the fear of a super-sized, gut-busting carb-fest-- I dunno but I do know that eating out just isn't one of my favorite things. Still, I like these particular friends and they did offer to buy- so off we went.

These friends are great people; they're upbeat, motivated, and energetic. They have a great family and do things I like to do and things I'd like to do but haven't discovered yet. They're a great source of ideas and motivation and I'm better off for knowing them. They're also the people who provided the initial inspiration that got me off my ass and working toward living a healthier life. They've done it themselves.

It's important to surround yourself with people who inspire you- people who motivate you by their example. It's impossible to overstate the impact that can have on your life.

I fret over my kids and their friends- a lot. It's so easy to tell when they've been hanging around with one group as opposed to another- simply because attitude and behavior are contagious. As parents we stress the importance of having good friends who are doing things our kids can be proud of and cause us the least amount of worry.

Back to lunch...

We ate at Ruby Tuesday's and after looking at the menu, well, I was stymied. Nothing there looked like anything but delicious goal sabotage. I mean, I've got 12 pounds to lose by March 20th! Focus, man, focus! Rather than agonize over it I headed for the salad bar which was, admittedly, kind of a dull thing to do. My wife and friends chose other items. I had my salad with a side of mild regret.

A few days later one of the friends sent me an article which will make the next outing a tastier. There are choices out there- even for the calorie-conscious. I could have had the Creole Catch and stayed on target. Hey, next time I might even pick up the check.

There really is no trick to lasting weight loss- no wave of the wand, magic word, mirrors, smoke, or flash of light can make the pounds go away. It's all self discipline, focus, and tenacity. There is, though, a certain amount of magic.

The magic is in the feeling you get when you slip into that pair of pants you couldn't cram yourself into a few months before. There's magic in the ability to run up a flight of stairs when only a short time ago it was hard to walk down them. There is magic in transformation.

Motivation for me has been predominately fear and pain. Fear of the health issues that go along with obesity and the aches and pain I felt in my joints and back from trying to move too much bulk. Physical and emotional pain are big motivators and I had put myself in a position where I felt I was experiencing a lot of it. It was all "stick" at that point. So I decided to change and I took action.

It took some time but the magic started happening. Fitting into smaller clothes, blending into a crowd, running places. I look forward to the results I'm getting and fear and pain have taken a back seat to joy of accomplishment as primary motivation. It's a lot more "carrot" these days.

In my last post I stated my goal to lose 15 pounds by March 20th. Here's what I've done so far:

1. Internalized the reasons why I will achieve this goal- why I have to. This was an exercise that made full use of the sticks and carrots as I imagined myself both having accomplished the goal and failing and how I felt as a result. I'm going to do this.

2. Started recording all my consumption and activity by entering it in FitDay again. I had gotten a little lazy about doing this- even though it works by making me more aware of the things I eat and helps eliminate overeating.

Now that I have taken some action toward my goal I feel pretty good about being able to achieve it. Let the magic begin.

Up a full pound this morning- and just when I was so close to calling another pound lost. Dammit! But who to blame? Hmm. That's easy- it was me. Me and the Girl Scouts of America!

Truthfully? It was just me and my weakness for Girl Scout cookies- specifically Thin Mints and Tagalongs. They're so small and they go down so quickly. In no time at all I had eaten half a box of each- for an additional 1275 calories added to my day. My guess is that the additional calories and Sodium (107mg) along with any residual effects from this past weekend's foibles associated with family gatherings and what-have-you accounted for my gain at the scale this morning. What have I learned? That if you're planning on losing the equivalent weight of a couple of Girl Scouts, it's a good idea to stay away from their cookies.

I believe it is time to regain focus and set another short term goal. Here it is:

Lose 15 pounds by March 20th

I'll accomplish this goal using the same methods that have worked for me in the past and some I've learned along the way. Tomorrow I'll post what I've applied and what I expect as a result.

This morning's smoothie was another satisfyingly simple one:

1S EAS Premium Protein - Chocolate Flavor
1S Ground Flax
5 Frozen Strawberries
Water

Lame-assed title aside, regaining focus and going after my goals requires a little magic. Distractions of life tend to get in the way and there are times when I get caught up in the day-to-day activities and find myself unconsciously doing things that undermine what I truly want to accomplish. When I need to get back on track I do a simple little exercise that gets me going again. I grab a pencil and paper and...

1. Write down the reasons WHY I set my specific goals in the first place and decide if they're still valid.
2. Write down the things I need to move faster towards achieving my goals. What's working, what isn't?
3. I imagine the "accomplish by" date is today and I have accomplished the goal. Write down how I feel about it. Then just the opposite; imagine I've failed and write down all the feelings that go along with that. Really FEEL it.
4. Take action on one or two things from #2 IMMEDIATELY.

This is exercise is usually part of my weekly planning session and really helps me stay motivated. For me, it works (almost like magic).

moving on...

This morning's smoothie was nice and simple.

1S EAS Premium Protein - Chocolate Flavor
1S Ground Flax
1/2C Frozen Berry Mix
1/4 Medium-sized Apple
1/2T Almond Butter
Water

I should also note that I make it a point to drink my smoothie within a half-hour after my workout. That's a recommendation from Men's Health magazine (no original thoughts in my head!). I've noticed that I feel better when I do it that way rather than waiting longer or drinking it before my workout.

And oh what a blur it was this past weekend! Family and friends gathered this weekend at my eldest son's Boy Scout Eagle Court of Honor and I can't articulate how much anxiety went into the whole thing- and food! We were way off the reservation in nutritional terms. The cool thing is that I managed to maintain my exercise regimen and showed enough restraint around to carb piles to manage a small drop in weight- though not enough to mark off another pound. It's all about focus and tenacity, baby!

My son's little shin-dig is a good example of focus and tenacity. I was never a boy scout and I can never become an eagle. My 16-yr-old managed to stick it out despite the bazillion or so daily distractions teenagers wade through each day. I'm proud of him for the accomplishment. His younger brother is on track toward the same goal and that kid has drive- I've no doubt he'll make it (knock on wood).

Weight loss is tough. It's rarely a quick fix and significant results take a long time to become noticeable. You have to stick with it and endure the drudgery of daily exercise and consumption control. I appreciate and marvel at all those who have dropped weight and kept it off- you are my heroes. Those who have never had to, or never tried to lose weight have no idea how difficult it is to completely rewire your life. You literally have to change the way you think about food. You actually have to think.

The good thing is that you don't have to think much- you just have to think often. You have to think every time you open the fridge, pass a restaurant, or load your plate. You have to think about exercise and you have to try not to think yourself out of exercising- just shut off your brain and push. You have to think about nutrition on fewer calories every moment you're awake. You have to think long but not hard- which is just my kind of thinking. And right now I'm thinking...

Happy Valentine's Day to you and your Special Someone. I hope it's filled with romance and sweetness or cooties or whatever. Hey, I don't really know your preferences so hop, skip and go crazy, it's another economy-stimulating holiday.

The K.I.S.S. reference in my title seemed appropriate considering a lot of extra k-i-s-s-ing is probably going on today. I think about all that spit-swapping and think "Ew, spit." More appropriate to the venue I think about the title of this post and warm to the realization that keeping things simple is truly the most effective way to accomplish my goal of losing another 22 pounds before my birthday. Simple as "1, 2, 3" as in the 123 pounds I've lost during the past 38 weeks. Simple as in this morning's smoothie which, not including water, has a whopping three ingredients and tasted pretty good.

1 Banana
1S EAS Premium Protein
4 Frozen Strawberries
Water

When I analyze my whole weight loss endeavor I realize that it is an incredibly simple thing. Honestly, there is nothing to it. Success comes from eating right, eating less, and moving more, Simple as 1, 2, 3. And why wouldn't it be simple? The body needs so little variety added to it to survive- air, food, water. Beyond those three little things, in their purest forms, there is little else truly necessary- and the greater the purity (and simplicity), the better.

Supplements? You have to wonder. How could adding something to your diet cause loss? You would think that a balanced diet of healthy food would supply all you need. Why consume something additional- especially if you're trying to lose weight? Some advertisers would like me to believe that I can eat as much of whatever I want as long as I add their product/program to my life. I think a better approach is to take a look at your complete diet and use supplements when necessary nutrients are unavailable but always, always consume only what is necessary to maintain a healthy weight and lifestyle.

Now, I say all this with a certain amount of hypocrisy. I use protein mix in my morning smoothies and I take a small assortment of vitamins. I justify the protein mix by calling it a replacement for a Sausage Biscuit w/Egg and hash browns from McD's (a prior morning ritual). I'm pretty good at eating a healthy variety of good foods (in moderation) throughout the rest of the day, so the assortment of vitamins I take probably do little more than produce expensive urine. I imagine the benefit is more psychological than actual.

The gist?

My focus for the remaining 113 days is centered on effective simplicity. Eat less, move more, drink plenty of plain water and get adequate rest. Make adjustments as necessary and record the experience. In other words, "Pucker up, Steve, we're gonna kiss."

I am oh-so-close to marking off another pound- close but not quite there. I've been consistent in my efforts for the longest time, it seems, and I really feel the need for some breakthrough- some revelation that will fast-track me closer to my goal. It's an underlying anxiousness that festers and makes me feel like whatever I may be doing at any particular moment is not what I should be doing- but what I should be doing is something that circumstances prevent. It's like realizing (with a phenomenal feeling of urgency) that I should be lifting weights, right now, even though I'm driving down the freeway. I go through days- sometimes weeks like that.

Despite that feeling of needing to be somewhere else doing something else instead of whatever I'm doing where ever I am at the moment, life is all bananas and strawberries- a simile that makes absolutely no sense outside of this mornings' smoothie:

4 Frozen Strawberries
1Serv EAS Premium Protein
1/2 Small Banana
1T Almond Butter
6Drops Vanilla Extract
Water

I'm compelled to note that all measurements are approximate and mileage may vary. The data and pie chart above is culled from entering what I eat in a daily food journal at fitday.com. I enter the nutritional data from labels on the stuff I buy and fitday does the heavy lifting and draws charts like what you see above. I also track my physical activity on their website. Why? Because it's free and because tracking consumption and exertion helps me focus on what's working and what isn't. I should also mention that if you click on the link above I might get paid an affiliate bonus should you decide to buy their software. That would be awesome for the both of us. If you go directly to www.fitday.com you can do what I do and set up a free account. That would be awesome for just you- but still awesome and you, through some process of transference, will realize how truly awesome you truly are. Awesome. Truly.

I'll call today's smoothie the "Wilford Brimley". Why? Do you really need a reason to call anything Wilford? You just do it and move on. That, memories of the actor who goes by that name hawking Quaker Oats, and the presence of oatmeal in the smoothie lend to calling it such. That and... oh, what the hell, it really makes no sense at all; just drink it already!

1/2C Frozen Blueberries
1/2Serv EAS Premium Protein
1Serv Ground Flax
1/2 Small Banana
2T Quick Quaker Oats
Water

Last night was our weekly "Pizza & Movie Night". The idea is that each of our kids gets a turn inviting friends over for an evening with our family complete with (you guessed it) pizza and a movie. Now, pizza and I are well-acquainted but for the past several months, we have gone our separate ways- though not entirely. I mean, it's not like it's poison or anything. It's just not something I can consume with gusto without packing on the flesh. "Sparingly" and "in-moderation" have become my units of portion- so i'll have a slice or two of pizza once a week. Now the weird thing about pizza: significant weight loss! I dropped almost 1/2 a pound last night. Weirder still is that it happens consistently.

I have a number of theories, none of which are based on fact or science, so I'll just call it magic. It could be that my body completely rejects pizza and moves it quickly to the exit- an activity that burns additional calories while dehydrating me. The old three-strikes-it's-out pseudo-philosophy of quasi-indigestion. For now I think I'll just go with blissful ignorance until the scale swings the other way.

So it was a night of pizza followed by a morning of, what's this? Sunshine? Weird stuff in February here in the Pacific Northwest. Good stuff though and it got me out of the gym and back on the bleachers for a few laps this morning. It felt great and was an awesome way to end the week.

OK, so I've lost some weight. I'm getting to the point at which I like to see some improvement in the shape department.

The day I decided to turn things around I would have described my appearance in terms of relatable objects- major appliances, ocean-going vessels, large land and ocean born animals, containers that could accommodate such things, and vehicles capable of transporting the containers. I was big.

I was 6'5" and carrying close to 400 pounds- and I don't care how it's stacked, it was a lot of weight to carry around. Looking at old pictures is an embarrassing Lilliputian spectacle in which I'm the Gulliver "who let himself go" in glaring contrast to all those around me. I use those pictures as motivation.

This journey has been one of shrinkage. Shrinking my appetites and shrinking dimensionally- I've done a little of both. Twenty-eight pounds to go in order to reach the goal I set for myself.

I guess that kind of sarcasm is a little dated but what else can I say about a smoothie concoction that makes you want to go, "Meh?" I mean, there was practically no flavor whatsoever- kind of like the individual components' flavors cancelled each other out, like noise-cancelling headphones mask ambient noise. Or not.

Anyway, here it is:

1/2C Frozen Berry Mix (blueberries, blackberries, and Raspberries)
1Serv Naturade Whey Protein
1Serv Ground Flax
1/4 Medium-sized Apple
1/2C Chopped Fresh Spinach
Water

I think it was that, other than the berries, none of the ingredients stands out as all that flavorful. Live and learn, I guess.

This morning marked a return to an old workout schedule. Way back in the old days of 2007 I could get into the gym at 5:30. Well, they changed opening time to 6:30 in January and then 7:00 on Mondays and Wednesdays starting last week. Now, people who know me also know that I'm an absolute freak about time. Time is my default measure for just about everything. Ask me how far it is to just about anywhere and I'll usually answer in terms of how long it takes to get there. Task difficulty is measured in how long it takes to accomplish. Goals mean nothing without a time limit. Appointments are scheduled and schedules are kept.

My life runs on MY schedule (my wife may call it a rut from time to time but it's a schedule). I know when I'm supposed to be where and how long I'll be there before traveling for how long to somewhere else. When someone imposes a change on my schedule (as the gym has been doing) I have to adjust and make it work (just like everybody else) but adjustments are distracting. I don't like distraction- I like focus. Focus enhances productivity. I'd go on and on about this but I see that my time is up for the subject so

Moving on...

This morning's smoothie was a slight variation of one of my old favorites, Strawberry & Banana. There is one little addition that adds an interesting smokiness that may seem weird to some but I kinda like it.

4 Frozen Strawberries
1Serv EAS Premium Protein
1Serv Ground Flax
1T Fresh Ground Unsalted Peanut Butter
1/2 Small Banana
1/4Tsp Ground Red Chili
Water

I'm still on the tame end of things but plan on mixing it up a little. Thanks to those who've emailed me their favorites. Keep them coming- I plan to try them all!