100 Days Strong--Day 13 Scales Don't Lie

Day 13

OK, the 13th is the perfect day to suggest this.

How about if we make Fridays our "weight lost" day?

This Friday will be just over the 2 week mark for many of us doing the 100 Days Strong.  I'm hoping that it will be a success--even if all we have to report are the positive changes we've made in our efforts to become lean-and-mean!

Friday?  But I like Friday...

Friday is a good choice for a lot of reasons.

We associate Fridays with good things.  Even folks I know that work on the weekends still hold a certain amount of joy for Friday.

We know it won't be Friday the 13th, because today is the 13th.

We've had work to keep us distracted.  Most of us will have done our workouts and been the best about our food intake during the week.  The reality is, Saturday and Sunday are often "cheat" days--and I say "cheat" in quotes because I don't really consider them that way.  Everyday is an opportunity for me to make changes, not just Monday to Friday.   But still, I go to the movies on the weekend, have pizza with the family on weekends, birthday parties get shoved to the weekends, that kind of stuff.

Are you in?

OK, I've made a number of small changes that I'm hoping add up to something here.  I've done a lot of research and getting my head on straight about my weight, diet and exercise.  I'm excited, even if my weight is down just a little.  I'm being more active around the house, at Scouts and outside...getting myself ready to hit the gym for 100 Push-ups and C25K.

OK, the real reason I'm getting excited about Friday is that I took my belt in a notch today.  Progress you can measure will help fortify my efforts right now.  How are you doing?

100 Days Strong--Day 12 C25K

Day 12

C25K sounds catchy.  Very cool, very "txt".

But seriously, the "Couch-to-5K" program is anything but lazy.  Couch potato to runner in 9 weeks.

Really?

How C25K Works

The concept is motivational.  Take your average lump on the couch and give them the tools to transform themselves into someone who can run 3 miles.  Without stopping.  Or crying.

Each week follows a format that is clearly laid out for you.

Week 1 is all about moving--overcoming that inertia that keeps you on the couch.

Walk briskly for 5 minutes, alternate 60 seconds of jogging with 90 seconds of walking for 15 minutes, for a total of 20 minutes.

That's it.  Repeat 3 times during the week.

Week 2 just keeps you going.  Increase the jogging to 90 seconds and the walking to 120 seconds (2 minutes).  Jog a little more, walk a little more to offset it.

By Week 9, brisk walk for 5 minutes, followed by 30 minutes of jogging or 3 miles, whichever comes first.

That's it.

Download the app for your iPhone or Android--free.

Then what?

Then, it is up to you.

Personally, I'm going to enter a 5K race with the goal of completing it.  My next goal will be to enter another, and try to do a little better. And another, until I can really say I have a new hobby.  A healthy hobby that is getting me in better shape and increasing the quality (and hopefully length) of my life.

I think my knee will be strong enough by then to let me get back on a bike.  Once I do that, something like this will happen.

I'm going to keep running, too.  There are other programs out there to help you move up to 10K, half-marathons and more.  And we all know what "more" means, right.

The fact that I can even seriously see myself running in a race is a huge change of mindset for me.  I'll finish this year at with my 50th birthday, and I'll be a runner.  What have I done?

100 Days Strong--Day 11 The Power of Prayer

Day 11

Yesterday's post was really long, so today's will be short.

In a way it ties into yesterday's post, too.

The power of prayer is enormous and shouldn't be overlooked when becoming 100 Days Strong.  Do you need help focusing your efforts?  Are you hurting, stubborn and determined to fix it yourself?

In Scouting, we don't tell you that you have to believe a certain way--but you do need to believe.  I'm not going to suggest to you what to believe, but I am going to suggest that you consider being open to prayer.

Prayer can clear the mind, restore the spirit and give you room to meditate on the more important things in life.

It can cut stress.  It has been shown to reduce blood pressure.  It can help add calm to a hectic life and tense relationships.

I've known people who attend church, not because they believe that strongly, but are drawn to the peace they can find there at least an hour a week.

People for thousands of years have prayed--for blessings, for food, for direction, for strength, for prosperity, for insight into their existence.  You have nothing to lose and maybe everything to gain.

100 Days Strong--Day 10 Stress

Day 10

Stress is wiping me out right now.

I'm trying to keep up with way too many balls in the air.  It is easy to do, right?

"Can you do this?"  Oh, that won't be too hard...."Sure I can."

"We would like to try this idea, and know it is up your alley.  Would you be interested?"  Wow, chance to build some new skills and explore some new areas..."Would I?  You bet!"

"Hey, I'm going to be out for a couple of weeks...here."  Good to have a job, good to have a job..."Sure, enjoy your vacation."

Stress Reduction

OK, so we all know how we get overloaded.  But how do we get it back under control?

First, begin to say "No".  Old advice but good advice.  Blame the current workload, and move on.  "I'd love to help when I'm done with this project in a few more months."

Second, look at the current load and eliminate things you just hate doing, that someone--ANYONE--else could be doing.  That should be easy.  If you really hate it, you won't have any trouble dropping it.

Third, look at items against a calendar.  What will end soon?  Do you have deadlines for some projects?  If they will fall away in a few months, does just knowing that "the end is near" help you?

Last, consider the big elements in your life.  Exercise, family, hobbies, work...are all in their proper place and getting the right balance?  Does your hobby take away time from your family?

The Right Order

First, you.  Take care of yourself first.  On airplanes, part of the pre-flight speech is to put your mask on first, then help your children.  Make time for exercise, sleep and eating well.  If you don't, everything else won't matter.  Families, jobs, organizations...all survive without out once you are gone.  Sure, it's hard, but they all go on.  You are first.

Second, your spouse.  Duh.  Your spouse is the number one stress reducing agent in your life.  They are your sympathetic ear, provider of advice and support system.  And if they aren't, it is a clear sign of your priorities being out-of-whack.  Go back to step one, make sure "you" are taken care of then devote your efforts to your spouse until they are your support network again.  This step is critical, do what you have to do to get it right.  Time, money, attention.  Invest.

Third, your kids.  This might seem like it could be #2 or even #1, after all they are dependent on you for food, shelter and clothing.  What wouldn't you do for your kids right?  Well, consider that might be what got you here in the first place.  "You" are step one, your spouse is step two (you may spend 40+ years with this person, and only about 20 with the kids), so kids are...STEP THREE.  You have to be healthy enough to be there for all of them, you need your relationship with your spouse to be there for you and the kids, so the kids come in last.  They want a living parent, then they want stable parents.  Honest.

Fourth, work.  Yep, I know many of us make the case for this being #1, right?  Can't eat without a job.  No roof over anyone's head without an income.  Unhappy spouse (especially if you are the primary breadwinner) if the power, water or phone gets turned off.  We have to do what the employer wants at all times of the day and night to keep everything running.

Wrong.

Plenty of less well-off people are rich in family and friends.  I know a family with 13 kids, great family, who have never had a family vacation.  Not even a night away just for the parents.  If the situation gets dire, there are a plethora of agencies and organizations to step in and help.  SET PARAMETERS for your work life!  Shut it all down after that and focus on #1, #2 and #3.

Fifth, friends/neighbors/organizations/community/hobbies.  This is a tough one for me.  I am an avid Scout leader, and I really like doing the work.  I have been known to cut #1, #2, #3 and even #4 short for this.  #5 comes out of the leftovers.  After you have taken care of you, your spouse, your kids and your work, then and only then do you take care of #5.  #5 is probably where your fun personal fun rests.  If you were just suddenly given an afternoon off, #5 might be where you want to spend your time, right?  Golf...camping...working on an old car...read a book.  We all have our #5.

I propose that if you get #1-#4 right--make the effort, spend the time, build the relationships, #5 will have plenty of time and resources made available--by #1-#4!


Food for thought, I hope.  I do struggle with it, but I know the right answers.  And I'm honest enough to admit that if, when, I fix #1 the rest will fall in line.

100 Days Strong--Day 9 Perseverance

Day 9

H. O. T.

This is our first scorcher of the summer, pushing over 90 today.  With Virginia humidity, that's nothing to sneeze at.

I am making a point of being more active while on vacation, even though we are staying home for most of it.  This morning, I grabbed my cup of coffee and moved right on outside to tackle my workshop.

From 6AM to 3:30PM I worked out there, ducking into the shop to grab something else that didn't belong there and move it to the shed or into the house where it did go.  Trip after trip, in the heat.

After the first 3 hours, I was soaked through and stayed that way the rest of the day.

Water!

First thing to do was push the water.  Inside the workshop was a lot cooler than outside, but the frequent trips out, carrying bags, bins, boxes and bundles, made for hot, sweaty and dirty work.

The kids brought lunch out to me, in the spirit of 100 Days Strong.  Instead of PB&J on wheat bread, they saved me a few calories by putting PB&J on whole wheat tortillas.  OK, it was a slightly better choice, but it kept me outside and plugging along.

Recreation!

By late afternoon, it was time to grab a shower and head out to see Kung Fu Panda II.  Yes, the movie theatre was gloriously air-conditioned...and it was cute family fare.  I managed for the first time in years to avoid whatever the movie theatre was selling to eat, too.

What changes are you making to your normal routine in pursuit of 100 Days Strong?  By eliminating snacks at the theatre, I was able to cover the price of bringing more of my kids than usual to the show.  More fun for everyone, and it kept the snacks off my waist.

100 Days Strong--Day 8 Vacation Edition

Day 8

I'm headed out on vacation for a long weekend.  I have a lot to do around the house, and big heat wave is headed our way.

Family will be in for Memorial Day, so grilling will be on the agenda, too.

Gardening still needs to happen.

Family time with the kids.  I'm planning on taking them to the movies--Pirates IV and Kung Fu Panda II, I think.  With 5 kids still at home, this is no small financial feat!

Importance of Family

If you want to be strong, you have to have the support of your family.  Investing in those relationships is critical.  The whole point for me of doing this 100 Days Strong program is for my family.  I want to be around to see them and my grandkids grow up.

They can be your motivation when you just don't feel like it on your own.  Powerful.

But notice the activity level and the opportunity to improve!

Gardening for exercise and to get good food into the house.  With all those kids and my soon-to-be seventh grandchild in the area, it takes about 40-50 tomato and green pepper plants to keep enough in the hopper.  That's a lot of exercise.

Grilling?  Brats and steaks?  Nope, turkey burgers and high quality hot dogs for the kids.  Instead of the usual potato salad, roasted potatoes smashed with fat-free Italian dressing.

Working outside in the workshop and the shed to make them more user-friendly--which will get me out of the house more since I'll have a place to go.  They aren't air-conditioned, but a good fan goes a long way, even in Virginia heat.

What do you have on deck for this Memorial Day weekend?  Special thanks to all my friends who put on the uniform, now and in the past.

100 Days Strong--Day 7 100 Push-ups

Day 7

I've toyed with this program before.

And I keep coming back to it.  Push-ups were a staple of my high school wrestling team.  First day of practice we would do 10 each of 10 different kinds of push-ups.  That would go until we could knock out 20 of each in just a couple of short weeks.

Of course, I was in a LOT better shape then.

I credit those workouts as giving me the foundation that has allowed me to get away with being heavy for so long.  My wife and my doctor hate my annual physical.  It always ends with, "...aside from the weight, you are as healthy as a horse."  My heart seems to be in great shape, and that is a gift I'm abusing too much.

Which leads me back to this program: Hundred Push-ups

No matter where you start, it builds you up until you can do 100 push-ups.  The target is 6 weeks to accomplish this mission, but you can stretch it a few if you need to--just stick with it.

There are a lot of tools here: iPhone and Android apps, logs, and the whole program.  All free, too.

Need more?
Once you have knocked out 100 (and who are we kidding, this is a big goal!), you should check out some of their other programs (which they keep adding):  200 sit-ups, 200 squats, 150 dips, 25 and 50 pull-ups.  Maybe set them up as a series of goals, and take them down one at a time.  Think how powerful you'll be this time next year, just from following this routine.

Exercising at the gym is great, but don't forget the great things you can do at home.  Push-ups?  You just need a clear spot on the floor.  And a little courage.

100 Days Strong--Day 6 Picking an Exercise Program

Day 6

Surely, a week into the 100 Days Strong, I should have a better idea of the direction I'm headed.

Well, yes and no.

No...

No, I haven't jumped in to the gym yet.  But the membership is live and waiting for me.

No, I haven't changed my eating a lot yet.  But I've begun to make some changes that are easy and having an overall positive effect.

No, I haven't cleaned up my schedule yet.  But I'm looking at it, making decisions to clarify a consistent sleep zone, add in gym time, and looking for family-friendly activities (besides Scouting) that will get me walking, hiking, swimming, moving...like gardening, letterboxing, and riding my bike.

Yes!

Yes, I've settled on DailyBurn.com to keep up with the details of my 100 Days Strong.

Yes, I'll be using the One Hundred Pushups program.  And C25K.

Yes, I still have a long way to go.  But I'm going to get there, and I've got a great group of folks on Twitter who are jumping in, too.

This is a big boat to turn.  If it were going to be easy, I would have done it a long time ago.  What obstacles are you running into?

100 Days Strong--Day 5 Making Changes

Day 5

Bad habits.  Good habits.  To your brain, they are the same thing--just something you choose to do repetitively.

Each time you do it, it reinforces the pattern.  The more frequently you do it, the stronger the wiring in your brain.

Which is why it is so difficult to change your habits.

Is this you?
I have to have my coffee and hazelnut creamer in the morning.
I always drive that way.
It's just what I order at Olive Garden.
I always get up at 6AM.
Diet Pepsi is what I drink.

I'm having a hard time with the 100 Days Strong so far.  The reality of my existing busy schedule and all of the things I do for Scouting keep getting in the way of thinking about what I need to be doing for me.

But the bigger, and ignored, reality is that if I don't get me under control--eating right, exercising, sleeping well--the rest of it doesn't matter.  I know we all know that, but sometimes you have to hear it again...and again...and again...like a habit.

This is a busy week, but I'm taking a couple of days off at the end to work on me.  Are you having problems with getting your 100 Days started like you wanted?

100 Days Strong--Day 4 Eating on the Road

Day 4

Those of you associated with the Boy Scouts will recognize this image of the Cooking Merit Badge.

With this badge, we try to teach young men how to prepare foods that are healthy, tasty and worth the trouble to cook!  Sure it may be prepared over a campfire, pulled from a backpack on the trail, or grabbed at McDonalds on the way home...but at their age, they can just about eat anything and their body will forgive them.

Not so much with the rest of us.

I just returned from a weekend of camping with the boys, and it involved being a tourist at several local spots with tons of shuttling back and forth between sites.  Very busy, and not much time to eat.

So what did I do?  Yep, the old stand-bys--fast food and coffee on the run.  I was on my second meal for the day, punctuated with coffee stops, before the 100 Days Strong crossed my mind.

Fast Food

Eating fast food is inevitable, especially when your timetable gets squashed and you are scrambling.  Many places have healthier alternatives, but you need to do your homework.

I know I do.  I'll need to research what is really available at the couple of places I like to visit, and write out what to order.  So often I just order reflexively, just out of habit.  Next thing you know, I'm 800 calories down and I know that it is just filling the gap in the day.  If I write it out and leave that card in my car (breakfast options, lunch/dinner options), I'll do a lot better.

The 100 Days Strong is more about habit adjustment than weight loss.  If I can do that, I'll lose the weight.  What is the worst habit you have that will require focus to break?

100 Days Strong--Day 3 Get Some Sleep!

Day 3

Sleep is critical to your health.  You can only force your body so many days without it before your sleep cycles will overwhelm you.

I was working two full-time jobs once and several weeks into them literally fell asleep on my feet.  I woke up just before I hit the ground.

Sleep causes you to overeat to stay awake, whether your body needs the calories to fight off the darkness or you just want the "crunch, crunch, crunch" in your head to keep you going.

Many of us in the overweight arena are snorers, which interrupts the quality of our sleep.  And if that doesn't interrupt you, someone who doesn't appreciate it will!

Sleep Apnea

Sleep apnea, when your breathing stops during your sleep, is dangerous and can be life-threatening. Ten years ago I was diagnosed with sleep apnea and it changed my life to be hooked up to the CPAP (Continuous Positive Airway Pressure) machine.  Now, unless I'm camping, I never sleep without it.

A CPAP machine pushes air into your nose with slightly greater pressure than the air around you.  It encourages normal breathing during the night and allows you to fall fully asleep.  Without it, you will slowly build a deficit of sleep until it begins to impair your motor skills and judgment.

Usually be the end of a week of summer camp, I'm kind of a mess since I don't have the CPAP to make sure I'm getting the rest I should.  I'm pushing coffee and soda for the caffeine and I have no problems falling asleep for a "quick nap" whenever I have the opportunity.  Once I get home, after 6 nights without the CPAP, I usually head straight to bed and sleep until the next morning.

One of the downsides of sleep apnea is that your body doesn't really shut down as it does during a normal persons sleep cycle.  You may sleep too lightly or need to use the bathroom multiple times a night (since your body doesn't shut down properly).  Often, what we tend to view as "just getting older" is really sleep issue.

A CPAP machine will help remedy that, and you will actually begin to make up ground against your sleep deficit.  Once you've used one for even a few weeks, you feel sharper and you think more clearly.  You'll have more energy and you won't have the need to push the caffeine and calories so late into the evening.

Sleep Disorders
If a loved-one is telling you that you snore loudly or sleep fitfully, pay attention.  Sore throat in the morning, feeling like you haven't even gone to bed yet, inability to focus soon after getting up are all signs to watch for.



Research shows that adult still need 7-9 hours of sleep each night, and there are many reasons we don't get the sleep we need.  Stress, burning the candle at both ends, physical condition, alcohol...

Fix It!

But we can fix most of them.  Diet and exercise (why does this sound familiar?) are big components.  So is establishing a bedtime routine, going to bed and getting up each day at the same time.

The first step is listening to your spouse when they tell you that you have this problem, and making the appointment for a sleep study.  In a sleep lab, they will hook you up with a LOT of wires and monitor your sleep.  After only an hour of my test, the technician came in and pushed the CPAP mask in my hands and told me I'd feel a lot better in the morning.

Boy was she right.  It was like getting glasses after a lifetime of fuzziness.

One estimate I read is that only 30-40% of people with a treatable sleep disorder are aware of it.  It accelerates your weight gain and increases your need to eat to fight the sleep.

And it will save your life.

Tell the truth--does someone in your life say you snore or sleep terribly and you don't want to admit it?  Or, maybe worse, you have a CPAP but won't make yourself use it properly?  The life you save may be your own!

100 Days Strong--Day 2 DailyBurn

Day 2

I have to have a way to track things.

In  my real life, spreadsheets are how I make a living.  Cells, formulas, tabs, charts and graphical representation keep me focused on all of the details of our business.  I know at a glance how much we spend with each vendor, by manufacturer, by salesperson or client, each month or for the entire year.  Every dime is accounted for and in the right place.

Some time ago I was looking for a way to track my progress while losing weight.  After checking a number of sites, I came across DailyBurn.com.  The free version is more than enough for what I need, although they do have a "Pro Account" that adds even more features.

[No promotional consideration from the vendor, just my own opinion.]


It tracks the amount of sleep you get, your nutrition, weight and exercise.

The more you use it, the more time and effort it saves you.  It has a database you can add to for foods you like to eat that might be out of the mainstream--dissect that favorite pizza from Domino's once, and it is there every time you have it again.  Also, you'll find foods easily, even odd ones,

Scads of basic foods are listed, both commercially packaged versions (Walmart Great Value Mountain Trail Mix) and USDA versions (Green Beans, 1/2 cup).  All of the nutritional information is there, and populates a screen so you know where you stand with your water, total fats, carbs and protein each day.

Get Started

When I started using it, I was pretty unaware of how much I was eating and how it broke out.  I let myself use the tool, without self-editing so I could see what I was actually doing.  Very educational.  Another feature I quickly liked was adding in my exercise.  At the time I was going to the gym, and after each trip I'd add it into the tool.

It made adjustments for me based on my weight loss goals by figuring in the amount of calories burned.  If I needed 2000 calories with a sedentary lifestyle to lose 3 pounds a month, it would increase the calorie goal by the amount I burned exercising.  If I didn't use it, my loss would be greater, and if I did use it I was still on track and giving my body plenty of fuel to do the exercise with.

For me the hardest part was tracking how much water I drink--or didn't as the case was.  One thing I noticed was how much better I felt on the days I forced myself to drink the 8 glasses it was looking for.

More about water another time.

For now, if you are looking for a tool to use, check out DailyBurn.com.  You can find me there under Scoutsigns.

The 100 Days Strong is the motivation I needed to get back to it.  I have to leave on a camping trip with 800 of my closest friends (Scouting) shortly, and will be firing up DailyBurn more consistently when I get back.  Hold me accountable!  If you use the tool and don't see me there, get after me--you have my permission.

How do you track your plans for exercise and diet?  Software, pen and paper?  It's early in the program, and perfectly OK to try something and then try something else.

100 Days Strong--Day 1 Moment of Truth

Day 1

This is a famous picture, and it captures my image of where I want to be for the next 25 years.

I think the finest hobby a man can have is to be in the Boy Scouts of America.  Helping boys learn to be leaders, to become self-reliant and find their calling in life.

But the reality is, I'm too heavy to make that happen all the time.  I'm too fat to set the example of "To keep myself physically strong..." that is in the Boy Scout Oath.

Nothing reminds you of how old and out of shape you are like being around a couple of dozen bottomless eating-machines.  I can keep up on an 8-10 mile hike, but I come in last.

While I'm sitting there recovering the rest of the evening, they are off fishing, running around the woods, and trying to wear themselves out.

Now, maybe Scouting isn't your thing.  It isn't the purpose of this blog.

But it is my motivation to turn my life around, for them, for my wife, for my kids, and for me.

Per the BSA's medical form, I need to weigh in at a maximum of 239 pounds.  Maximum.

Holy Mackerel, Batman.

Moment of Truth:  315

Fess up in the comments...how much do you need to lose?  You don't have to tell us the starting point, unless you want to.  It's a great way to help hold each other accountable.

The Scoutmaster Build

Personal Fitness Merit Badge

There is an old joke in Scouting about the "Scoutmaster build".

Older guy, gut hanging over his belt.  Participating in activities that make his family and doctor cringe, like backpacking, swimming in the lake, or 5 mile hike.

This applies unfortunately to a lot of us.  So this year, I've decided to do something about it.  I have no desire to be the 49 year-old guy who drops dead during summer camp, or while backpacking with my Scouts or family.

No desire at all.

So this is the season to get off my backside and get moving.

According to the Boy Scouts of America's Annual Health and Medical Record, I should come in at a maximum weight of 239 pounds.

At that weight, I'm considered healthy enough (weight-wise) to participate in extensive and difficult high adventure activities.

But the biggest reason?  My wife and kids deserve to have me around for a long time.

Well, that's how they feel most of the time.

100 Days Strong

For the next 100 days I'm going to track what I'm doing to meet my goal of 239 pounds in 100 days.  It will take a lot of effort, and is probably too ambitious.  But I won't know until I try.

Exercise, food, websites, tools, equipment...whatever crosses my path on the way to enjoying my second half-century as much as the first.

Join me--maybe you have a "Scoutmaster build" of your own to wrestle.  Blog your efforts and tweet them with the #100DaysStrong hashtag so we can follow along on your efforts.

Thanks for making the commitment to make a difference in your life and the lives of others who depend on you.  In 100 days, that will include me, too.

Tomorrow is weigh-in day.