Weight loss can seem like climbing a mountain.

Weight loss can seem like climbing a mountain.

Normally we are motivated to change when we reach a problem that is big enough we feel that we must change now.  This is often triggered in weight loss when we hear a comment, look in the mirror and notice how far we have let ourselves go,  or like a recent client wanted to look good for a high school reunion.

Now when I have someone come to me that has an event related request to lose weight I counsel them on this reason will not facilitate long term weight loss.  If they are ready to lose weight they must be ready to go the distance, not just shed a few pounds.  And like this client, they will promise me they are in for the full journey.  So off we go, only to find out later that often they will drop out of the journey after the event has passed.

So why does that happen?  Why when they have great success, and are often amazed how easy it was don’t they keep going?  Here is what I have learned is the steps to what Dr. Anderson’s “Habits of Health” refers to as “Conflict-driven” motivation.

First emotional conflict leads us to act.  This could be a report from the doctor’s office that we have high this or that.  Or it could be something like the before mentioned high school or family reunion.  You look in the mirror and realize they can’t see you like this.

At this point we are convinced things must change.  We must take some action.  We can do whatever it takes.  So we start with a decision and a promise to ourselves that we will do it.  So why does it appear that some of us do and some of us don’t?  What happens to that need for change and the emotion attached to it?  Come back tomorrow and lets talk about it.

 
We often need help in our weight loss journey

We often need help in our weight loss journey

Over the last three weeks I have been so busy that it was like going back to my old life. (before losing 100 lbs.)  I was tired every morning.  It was hard to get motivated to do my workouts and often I didn’t.  I was not getting my 7-8 hours of rest.  Life was on full speed with the gas running out quickly.

So what was the results?  I put on 6-7 lbs and reversed my progress.  I was at numbers I had seen 2 months ago.  It was discouraging to say the least.  What did it mean?  How come it came on so fast?  Had I really slipped paying attention that much.  I mean 7 lbs required that I had mindlessly eaten an extra  24,500 calories in 3 weeks.  That is almost 1200 calories a day.  No way I told myself.

The numbers don’t lie!  It takes 3500 extra calories to burn or gain a pound of fat.  What had changed?  Well, just a couple of days ago I got in my new heart monitor.  So I did a measurement today.  Just the stretching workout from the P90X routine burned 348 calories.  My bike ride into work was 248 calories.  Now take into consideration that the calories when the body recovers also keep my metabolism up and burning at a higher rate.  I should burn 2X248 (two bike rides) + 348 (stretching workout) = 844 calories.

Now add in the creamer I started to use in each cup of coffee and take out 800-1000 calories of workout each day the 1200 calories aren’t too hard to find.  What a wakeup call.  Had I not  been monitoring it I would have continued to lose ground.  I would have inched my way back up to being obese and suffering with all that brought.  This is why it is important to monitor and maintain your diligence when working towards an idea of achieving your optimal health.  It will not happen on it’s own!

Have you made some progress lately?  Is it hard to keep going for you?  Share your thoughts.  Come back soon as I continue to look at motivation and how to keep adding more success to an already long journey.  Lets take a look together about what motivates us to either take care of ourselves or what robs us from the steps to maintain our gains along the way.

 

Working_hardEach day my goal is to get up and do my exercise routine.  Normally it takes me about an hour.  I mix it up to keep it challenging my body all the time.  Now this time I am not writing to brag about my weight loss, or how much I work at making my health better.  Today I would like to talk more about getting through the urge to skip or stop on a day or in a moment of other health choices.

There are days when I wake up and I don’t feel like working out or meals I don’t want to watch what I eat.  My waking thought is I am too tired to stick to my plan.  Currently I am doing P90X and there are days I wake up unsure that I can “Bring It”.  This also shows up for me when I am eating outside the house and I have choices to make.  Do I make the right choices or do I splurge and just eat what I want?

Here is what I have discovered that works for me to keep going:

  1. Stop -  Take a look at the decision I am contemplating.  How does it effect my goals?  What are my reasons for not wanting to do it or to do something I know is not the best choice?
  2. Challenge -  Challenge the reasons.  Am I really too tired or just being lazy?  Do I remember what being lazy about my health got me before?  Do I really need to take a break?  Can I really afford to eat this?  What am I giving up?  What is my reward?
  3. Choose -  Make the decision.  I will or won’t but make the decision.  Then let it go!  Don’t beat myself up over it.  Just make the decision.  Be ok with rewarding myself when it is justified.

From there I keep track.  Am I making more choices that adds to my health or am I slipping backwards towards decisions that will worsen my health?  I am either moving towards optimal health or I am moving towards sickness.  It is my choice each time.  The clearer I am about my goals and choices the easier those decisions become.

It is ok to give yourself a break or reward.  Just keep going in the right direction more often and it will get better.  Oh an by the way.  You might not work off that piece of pie right then, but perhaps you can cut your calories the rest of the day to mitigate the damage.  After all it is your choice!

 

I heard this talk done recently what health coach’s roles are.  Originally when the talk began I thought it would be terribly politically incorrect to openly discuss how it made me feel.  Then recently I have been visiting another blog called “My Big Fat Spouse”.  Be forewarned if you decide to find it out there in the blogosphere, that it is not for the easily offended.  In reading people’s choices I realized that some times we just need to hear the truth.  Some times a lot of tough love is needed.

The jest of the blog is that it is where spouses come when they have lost hope there will be a change in their partner who refuses to lose weight and take care of themselves.  The advice ranges from dump the slob or slobette to some minor hope that they will change.  Now I am taking on both ends of the spectrum.  You see this subject is very close to home for me.  Basically the progression goes from asking for help, to being turned off by the way they look, and eventually how lazy and broke they are.  All of it a progression of justification to get them out of their life because they see no chance of changes.   I was off the scale morbidly obese.  What if my spouse had stumbled across this site and gave up on me after 30 plus years.  So not only was I fat (although no one but a small honest child would say it to me), I was level 3 morbidly obese.

The complaints take a normal course of progression.  The spouse starts to put on weight.  Then they usually end up with various medical problems to include sleep apnea, high cholesterol, high blood pressure, diabetes , and various other weight related health issues.  So not only was I tired but each day I found new reasons not to be active because it all hurt so much.

Lastly I was broke.  I didn’t have the energy to use what I was born with to make additional income and things where breaking down and bills were piling up.  So all of a sudden I realized the talk I was listening to (although maybe politically incorrect) was describing my life a year ago.  Why would I think if it described my life, it would not describe others.

What I found out was in visiting “My Big Fat Spouse” was that it described a lot of people’s lives.  It is becoming a story in fact that I am hearing more and more each day.  I know the why’s behind it.  I also know there is a way out of all of it.  However it is only for those that want to change.  If not they will continue down the same path I was headed even if it kills them.

Let me give you a for instance.  Today I had a talk with someone about our weight loss program.  The next presentation is a 20 minute drive from where they live.  Oh that was too far.  Ok let me come to your home.  Oh no, that won’t be needed.  Translation,  I am not ready to get serious about my weight loss.  It is not really a priority in my life.  I can’t help this person.

On the other hand I met another person last night that not only sees the future of their weight loss but in the same discussion they asked me if they could become a coach and help others.  When I explained that they could and we a full team behind them and training they were ecstatic and hopeful.  They already have their eyes on what they can do for others to help get them healthy and gain more of their life back.  This person is ready, their goal is already beyond themselves and what’s in it for them.  They will do the full journey to health, energy and finances.  So send me more of these.  Cause the rest can sit back and watch but I for one intend to work with those that are ready!

Excuses are useless and they change your tomorrows.  Today is the time to look in the mirror and ask yourself if you are happy with what you see.  If not learn to accept yourself where you are and start making the steps toward where you want to be.  One step at a time is the way any journey is done.  What will be your first step?

 

Last week was such a great time. It was mixed vacation and training to continue my efforts to become a better coach. All of it was energizing and fun for me. It was also a week that many people would have used the time to totally back down and let go. This would often had been the case.

A view over the Grand Canyon

A view over the Grand Canyon

Back in the day (as my son is so fond of saying) I would have said no let’s just hang out. I have some reading to do. This was code for I am so damn tired that I don’t want to go and do anything. Oh and I was too broke to afford to do anything fun, but that is a story for tomorrow’s post. I just didn’t have the energy and every part of my body was killing me. I always felt like I needed the rest.

I am coming up on a year anniversary in September. It will be a year since I started this journey and started to see the success. First month 25 lbs, second 20 lbs, and onto by the 8th month I was down 97 lbs from my original weight. That was a total loss of almost 20% of my body fat. Ah but the journey continues. Like going on vacation I could kick back and take it easy. I could slip back into old munching habits or what I call my “See food, Eat food” habit. After all I work hard. I deserve a break. What will a day or two (or three, four, etc) cost me. Time to celebrate! Time to let loose! NO! NO! NO! Those same ideas I had when I was 20. I thought back then I could eat and drink whatever I wanted. After all I was invincible.

I had no idea about the ideas of optimal health and longevity. I didn’t understand the value of family and loving relationships. I hadn’t seen the years pass by so quickly. Now before I go any further. I don’t want to set the bar so high to make me out a saint. I went on maintenance early to shake my metabolism up a bit. I increased my workouts and I was stuck for over three months because I needed more calories to keep up. I don’t during one meal eat more then I should or the wrong things. I do my best to plan my day around those activities and I work it off when I slip. I pay the price as well for my choices. I just don’t slip into the old mindset that I deserve to eat whatever the hell I want to. Food is fuel and when I fuel my body with junk I do pay a price.

Hopi Point and two happy trekkers

Hopi Point and two happy trekkers

So you ask, Rick, what is the point of all of this? My point is that when you are on the journey to reach the best health you can have, there is always a diligence involved. It is an awareness of what you do for yourself and to yourself. Something I didn’t have or care to have at 20. There is no way to go back! Just each step is either forward or backward towards your goal. I lost 3 pounds on vacation! Oh and my wife (who has begun my program) lost 4 lbs and now is down a total of 16 lbs in a month. Hooray!

How did this happen. After all we were on vacation and we were supposed to have fun and eat new and exotic foods. It happened because, we watched what we ate. I had some good food but ate it in proper portions and amounts. I stopped (an new experience believe me) when I was full. I did my exercise routine at about half what I normally do because of my intensity recently and my body did need some recovery time. At the same time we walked the Grand Canyon one day for 6 miles. Awesome place for a workout!

What do you want out of life? Where do you want to be this time next year? Is your quality of life worth that candy bar or soda? Not my decision, but it is yours. Is it time to get off vacation and go back to work? Or are you going to take it easy for a bit longer? Let us know what you are thinking!

May your day be everything you wanted it to be, your future bright, and your health and body becoming stronger every day! I can say this part of the journey does not feel like it has such a steep uphill climb and each step it took to get here has been a small price to pay.

 

I am not a big fan of chain emails but,  I decided to include this one in a post. This 4th of July we celebrate freedom and our heritage as a country. Having been in the military this rang so true to me that I wanted to take this short opportunity to thanks those that serve our country in the times we have created as a world these days.  I don’t pretend that this message covers all the brave men and woman defending our country and it’s allies across the world.  But perhaps it will in a small way, it will remind you to be grateful for their service as am I.  No matter how you feel about war and why we are where we are, there are dedicated people out there away from their friends and families that should be remembered today!

Thanks to all you active duty and veterans for all you have done and continue to do!

Here is a copy of the Email.

The average age of the military man is 19 years.
He is a short haired, tight-muscled kid who, under normal circumstances is considered by society as half man, half boy..

Not yet dry behind the ears, not old enough to buy a beer, but old enough to die for his country..

He never really cared much for work and he would rather wax his own car than wash his father’s, but he has never collected unemployment either.Image1

He’s a recent High School graduate; he was probably an average student, pursued some form of sport activities, drives a ten year old jalopy, and has a steady girlfriend that either broke up with him when he left, or swears to be waiting when he returns from half a world away.

He listens to rock and roll or hip-hop or rap or jazz or swing and a 155mm howitzer.

He is 10 or 15 pounds lighter now than when he was at home because he is working or fighting from before dawn to well after dusk.

He has trouble spelling, thus letter writing is a pain for him, but he can field strip a rifle in 30 seconds and reassemble it in less time in the dark.

He can recite to you the nomenclature of a machine gun or grenade launcher and use either one effectively if he must.

He digs foxholes and latrines and can apply first aid like a professional….

He can march until he is told to stop, or stop until he is told to march.

He obeys orders instantly and without hesitation, but he is not without spirit or individual dignity….

He is self-sufficient… He has two sets of fatigues: he washes one and wears the other.

He keeps his canteens full and his feet dry. He sometimes forgets to brush his teeth, but never to clean his rifle.

He can cook his own meals, mend his own clothes, and fix his own hurts.

If you’re thirsty, he’ll share his water with you; if you are hungry, his food. He’ll even split his ammunition with you in the midst of battle when you run low.

He has learned to use his hands like weapons and weapons like they were his hands. He can save your life – or take it, because that is his job.

He will often do twice the work of a civilian, draw half the pay, and still find ironic humor in it all.

file000He has seen more suffering and death than he should have in his short lifetime. He has wept in public and in private, for friends who have fallen in combat and is unashamed.

He feels every note of the National Anthem vibrate through his body while at rigid attention, while tempering the burning desire to ‘square-away ‘ those around him who haven’t bothered to stand, remove their hat, or even stop talking.

In an odd twist, day in and day out, far from home, he defends their right to be disrespectful… Just as did his Father, Grandfather, and Great-grandfather, he is paying the price for our freedom.

Beardless or not, he is not a boy. He is the American Fighting Man that has kept this country free for over 200 years.

He has asked nothing in return, except our friendship and understanding. Remember him, always, for he has earned our respect and admiration with his blood…file001

And now we even have women over there in danger, doing their part in this tradition of going to War when our nation calls us to do so.

As you go to bed tonight, remember this shot. . . A short lull, a little shade and a picture of loved ones in their helmets.

file002

 

Seems this week is the week of rants for me.  I will get back on track this next week before I head to Seattle to work with health care professionals from the 18th-25th. With all the scare and hype over the pigs and birds I felt another rant coming on.  On our local radio station I heard these numbers to put things into perspective.

Every year in America (according to the CDC) 200,000 people are hospitalized with flu symptoms and 36,000 die.

Every year, more than 1 million people die of malaria.

Every minute, every day, a child dies of measles that could have been cured by a vaccination that costs less than a dollar. One in four people around the world live on less than a dollar a day. Today in America alone one in ten households will go without eating today. Every year, 15 million people around the world die from hunger.

Meanwhile obesity is running rampant in our country as it runs a close second to the number one killer only exceeded by cigarette smoking. More than half our states have greater than 25% of their population in the obese category according to the CDC. With the proven research on the effects of just being overweight we are facing a new generation that will die having lived a significantly shorter life than their parents.

What am I saying? Don’t get wrapped up in the numbers being thrown out by the media and the in suing panic that it creates. Start by taking steps with the one person you can control at all, Your Self! If there is cold and flu going around, wash your hands and take normal precautions. If you are overweight take steps to get better so that you body is not run down trying to support itself with poor circulation and low energy. If you need help then seek it. There are all kinds of good people out there ready to help someone that really wants to change their life.

Take responsibility to not be the next statistic on the news of one more, good person loss too early in life. And decide today to take life to the fullest and live it like you wanted to live forever instead of just another day. Be grateful for what you have, change yourself one step better at a time and LIVE! Then you can decide what causes you can get behind and change the world around you to be a better place.

Live well and enjoy the journey!

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