Sunday, December 17, 2017

Fall Down 7

Get up 8.

After being extra active yesterday  I caved to BBQ and ice cream.  Offsetting all those calories I had burned.

Its a new day.  GET UP and DO BETTER.

Saturday, December 16, 2017

In Does Not Have to be Exercise

Find something fun to get your heart rate up.

I choose hiking, camping, and bushcraft.

Try hunting for and chopping firewood with a fixed blade knife!

Friday, December 15, 2017

Another Grind Day

Not much to say today except practice CONSISTENCY, no matter how mundane, to build DISCIPLINE.

Thursday, December 14, 2017

Get Up and GO

Get your exercise done first thing in the morning.  Prepare the night before.  Then when that alarm goes off DO NOT THINK.

Roll out of bed, GET UP and GO.

Wednesday, December 13, 2017

I Don't Want To Blog

Doing it anyway to build DISCIPLINE OF CONSISTENCY.

And now I feel a little better.

Tuesday, December 12, 2017

Channel Frustrations and Anger

Take those frustrations and any anger and use it for fuel to do better.  I had to this morning when I had enough of the number on the scale.  I PUSHED harder on this morning's workout than I have on any other in a while.

Monday, December 11, 2017

It Feels Good

In the studying I do to improve I learned that completing planned tasks feels good.  To complete a planned task actually releases endorphins.  No matter how small the task.

Completing this blog this morning, I can attest to the fact that it feels good.

Now GO FEEL BETTER.

Sunday, December 10, 2017

Sometimes You Just Miss

Apparently blogging yesterday did not make it as one of my priorities.  I just now, when my daily alarm went off, realized I failed at this yesterday.

Hmmm..... 

It appears I need more discipline for better CONSISTENCY.

In addition to my afternoon alarm I will set a morning alarm.  I will work to blog first thing in the morning before I am caught up in the day's other priorities.

The afternoon will remain as a safety catch.

Friday, December 8, 2017

Grind

Some days you just don't feel like doing it.  Do it anyway.

Practice CONSISTENCY.
Build DISCIPLINE.

Thursday, December 7, 2017

Accountability

It helps me to act publicly in front of like minded people.  I want to help motivate them and I do not want to be ashamed by letting them see me fail.

Wednesday, December 6, 2017

Slippery Slopes

I am back on track with diet; but as sure as water is wet, my recent lapse has made it a difficult not to want taste all that unhealthy goodness again.

I am sitting here trying to visualize  stepping on the scale tomorrow.  I visualizing a healthier body and better quality of life.

Tuesday, December 5, 2017

Build vs. Destroy

I fight for days to lose .25 pounds.  I stumble 1 day and gain over two pounds.

Stay focused.  The road is long enough.

Monday, December 4, 2017

Results of Allowing Emotions Control You

I weighed 2.5 pounds more today than yesterday.

Yesterday I ate to feel good.  I drank too.

I did this to counter the anger and sadness I felt about a personal matter in my life.

Today, after the damage is done, I am over those emotions.  I was never emotional about what the scale read this morning.  I knew what message the scale was going to bring.

Now what I am FIGHTING again is the desire to have a cold beer, some nacho's, and cheesecake for supper. 

That evening trigger is wanting to be pulled.  Those neural pathways of bad habits are trying to spark.

It is hard,  but NO,  I will not regress two days in a row.

Sunday, December 3, 2017

Emotional Triggers

I did great last night.  I woke up .25 pounds lighter.  Then an emotional trigger set me off this morning.  I fed my emotions with junk food.  A habit to feel better. 

I must work on that weakness.

Saturday, December 2, 2017

I WILL BE DISCIPLINED!

I sit here buying a platter of wings for a family party while my wife is back home helping my mom make chocolate candies.

It is going to be a tough night.  I have got to dig deep and be STRONG.  Like Thanksgiving I must avoid the sweets.  I must eat a moderate portion.  I must avoid the ice cold beer.  (Ouch that hurts).

VISUALIZE!
I will NOT let the winds of pain NOR pleasure blow me off course.

I WANT a BETTER physical quality of life.  Those little kiddie sweets will drag me backwards!  That alcohol will NOT fuel my body.  Stuffing myself will literally WEIGH ME DOWN!

NO! NO! NO, I will NOT let weakness win tonight.  I WILL BE DISCIPLINED!

Friday, December 1, 2017

Thursday, November 30, 2017

Oh the Cravings

Today I am FIGHTING the cravings.  WHY?    I do not know. 

I have grazed a little, at least on healthier snacks and in moderation but that disgusting, fat inducing, failure waiting to happen, Mexican food is calling me.

FIND STRENGTH!!!!

FIGHT!!!!
FIGHT!!!!
FIGHT!!!!

Wednesday, November 29, 2017

Book Suggestion - Grit

This author has performed years of study on why people persevere.  Not only did it help me for myself but it helped me become a better parent.  With imitation of the parents of those written about in the book I have reduced my young adults son stress. I did this by changing my attitude towards him and his actions as he finds what it is that he loves.

My take away from the book is to find what you love/enjoy/desire, the most, and go, and go, and go, and go, and go, make it happen!  (Repetition, Persistence, Perseverance)

You MUST be selective and stick with only a handful of goals and even then perhaps only one will rise above all.

For me it is, in no particular order,  career,  family, faith, health.
I have reached my career goal but wow did the other three take a back seat.  Now I am balancing the other three while maintaining my career.

I found this book to be interesting and very helpful.

Angela Duckworth

Grit: The Power of Passion and Perseverance

ISBN-13: 978-1501111105, ISBN-10: 1501111108

Tuesday, November 28, 2017

PUSH

Some days it is hard.  Real hard.  That is where DISCIPLINE  come in.  PUSH!  You will be glad you did.

Monday, November 27, 2017

Sunday, November 26, 2017

Set Reminders, Multiple Reminders

I almost forgot to blog.  Good thing I had an alarm set.  I actually have multiple alarms set and for different times.   I learned from Jocko Willink that 2 is 1, 1 is none, 3 is better.

Saturday, November 25, 2017

What and When

Eat WHAT you planned to.
Eat WHEN you planned to.

Physical hunger can be a slippery slope back sliding into weakness.

Friday, November 24, 2017

Try Harder

What is not to understand?  If you are  not meeting your objective then...

TRY HARDER.

Thursday, November 23, 2017

FUMBLE

Missed posting yesterday, obviously.  I want give excuses.  I will continue to work to do better.

Tuesday, November 21, 2017

Monday, November 20, 2017

Find a Replacement

You MUST rewire the brain.  Make a list of things you like to do that can replace your bad habits.  Then go out and start replacing them. 

I like to eat and drink.  There are many triggers that make me want to eat unhealthily.   My biggest weakness is sweets.  The main trigger is boredom.  My replacement is to find things to do to fight the boredom.

This past week I:

  • Made a walking staff for my son.  Whittled off the bark with a small knife, etched it with a burner, stained it.  
  • Went for a drive to and through a national forest (3 hours away) with my wife.  Stopped there, had a healthy picnic and went for a small hike to take pictures.


Those were long processes that filled a lot of time to keep me occupied.

Other things on my list:
Clean my guns.
Ride my bike.
Go shoot my guns.
(I will not shoot them while riding my bike).

The POINT BEING - find a GOOD habit to replace the bad one.

You have GOT this!


Sunday, November 19, 2017

Start On Monday

The next you are weak and thinking I will start on Monday.  That's fine. Just remember....

EVERY DAY IS MONDAY.

Friday, November 17, 2017

Observe, Accept, and TAKE ACTION

When you think you are doing enough but the scale, or your clothes, or your reflection tell you differently; then you probably are not.

STOP SULKING and DO MORE!

Thursday, November 16, 2017

Book Suggestion - How Bad Do You Want It?

I liked this book because:
1. It provides evidence that it is truly minded over muscle.
2. It mixed interesting non-fiction events with the science behind why people persevered.

Scientific Fact: It is ALL IN YOUR HEAD! 

The brain will literally re-wire and muscle will literally compensate.


How Bad Do You Want It?: Mastering the Psychology of Mind over MusclePaperback – October 15, 2015

Wednesday, November 15, 2017

Tuesday, November 14, 2017

Consistency is the Key

To turn actions into habits you must be CONSISTENT.

From the reading and studying I have done, I have come to learn that you literally will rewire or build the brain.  It is called neuroplasticity. Google that, it's very interesting.

Something else I have learned in my studies, is to start small and stay small.  Pick one or two tasks and do them repetitively, day-after-day, for several weeks. Do not try to take on too much at once. Once your new actions have become habit, then move on to something new and build it as habit.  Repeat the process.

The requirement is that you MUST be CONSISTENT.

Monday, November 13, 2017

You MUST Push Yourself

When you get that little feeling of slacking IMMEDIATELY DESTROY IT! 

Get angry at that feeling.  That feeling is working to destroy you.

PUSH YOURSELF TO BE BETTER! 

You have got this.  You know you do.  Get mad, get DETERMINED, and PUSH!

Sunday, November 12, 2017

Saturday, November 11, 2017

Plan

What is the goal you are WORKING to achieve?  
What are you doing today, the next several days, even the next several weeks?
What will you face that will knock you backwards?
That will reverse the EFFORT you just put in?

If you have the luxury of knowing what is going to happen and do not want to lose the effort you worked so hard putting in, then PLAN how you are going to deal eith it.

I am already planning my manage my weight loss through Thanksgiving, Christmas, and New Years.  MODERATION and INCREASED ACTIVITY.

I am literally visualizing each meal during the 4 day weekend of Thanks giving.  I am visualizing denying those sweets and treats around the holidays.  I am visualizing how GREAT I am going to feel after I succeed.

PLAN! In DETAIL.  Review that plan often.

Friday, November 10, 2017

What Happens When You Fall Down

I had made a commitment to myself to blog, something, every day between 10/30/17 and 10/30/18.  Somehow I missed yesterday. Even though I have an alarm on my phone reminding me to blog.  I can't even remember all of yesterday and how missed it. 

What do you do when you fall down?  You get up. EVERYTIME.  Then look for what knocked you and how can you prevent that from knocking you down again.

Me; it was a busier than usual day.  I had business and personal errands to do.   I was forgetful.

How can I prevent this from knocking me down again? 
Set a specific time to blog when there are no distractions.  Typically between 4:30 and 5:30 in the morning.  Set 2 alarms later in the day at different times in case something slips up in the morning hours.

Fallen down 7.  Stand up 8.

Wednesday, November 8, 2017

OODA Loop

Observe the situation. 

Orient to it.

Decide on what to do.

Act on that decision.

Practice the OODA loop on the below.

http://www.artofmanliness.com/2014/09/15/ooda-loop/

Tuesday, November 7, 2017

Do Activities with Muscles.

Muscle burns fat.
Activity burns fat; carbohydrates first, but eventually fat.
So do activities that have resistance to them and you will not only utilize existing muscle but will burn more fat.

Know that the way to lose weight is to burn more calories than you take in.

Yeah, I think it is that simple. 

Monday, November 6, 2017

Permanent Pleasure

I stood my ground yesterday at the restaurant as I said I would and I feel awesome!  A pleasure better than any temporary feeling that food would have given me.  The pleasure of food is temporary. If I overeat then that pleasure turns into guilt, anger, and depression.  The pleasure of a victory NEVER goes away.  I have won that battle.  There is no going into the past to change that WIN!

Sunday, November 5, 2017

Discipline of Moderation

I know where I fail to stick to a controlled diet. One of those places is a celebration.  Today my son is taking me to one of my favorite restaurants to have a belated 49th birthday celebration.  Not only is this one of my favorite restaurants but on  Sunday's they have a brunch buffet.  The buffet has typical breakfast items of huge waffles and french toast with all the sweet toppings that can be piled on them. They have incredible Mexican food with gooey cheeses, flour tortillas, and mounds of sour cream.  Then to finish it off there are tables full of deserts, that include pies, cakes, ice cream and straight up candy.

That is my demons den.  I am not turning down my son's gift to me.  I will go into that hall of calories and I will enjoy.  I will enjoy in moderation.  I will avoid the sweet topped breakfast breads,  I will reject the deserts.  I will have unsweet tea instead of the free Balinese. I will focus on the proteins and healthy fats in reasonable moderation.

I will be DISCIPLINED.

Saturday, November 4, 2017

Welcome to the Weakend

The weekend. 
The weakend.
Where weakness often prevailed for me.
Now, this is where the weak ends.
The end of weakness.

Friday, November 3, 2017

Triggers

Where does my enemy lie? My enemy is the demons of my food addiction that triggers into action.


  • Evenings;  especially Friday nights.
  • Weekends.
  • Celebrations.
  • Negative emotional reactions.
  • Hanging out with friends.
  • Corporate events.
  • Boredom.
  • Stress.


I know where you are.  I will defeat you.


Thursday, November 2, 2017

Fight! Fight! Fight!

The battle was on last night!  On my way home from church I was battling with traffic,  getting frustrated,  still feeling the effects of my headache.  I made it to a fast food place to get their apple pecan salad with chicken. I pulled up and their system was down and unable to take my order.  Ugh!  I was HANGRY!!!

I called my wife, who I was also ordering for and said, "Screw it"!  "Just order a pizza and I will be home soon". 

Pulling out of the fast food restaurant I took the advice of authors I had read.  I detached from my emotions and got myself under control.  Yeah, it would suck (sarcasm) to drive my fancy comfortable jeep, across a beautiful, safe, town to another location of the restaurant and get my salad.  As the cliche goes "First World Problems".   So I went and got my salad and bypassed the pizza when it arrived at my house.

That was at 7pm.  Fast forward to 2:30am.  I had been up still aching and unable to sleep from the same headache.  My headache was feeling better but now it was becoming exacerbated by hunger.  The flipping pizza was just staring at me.  Cold beer was calling me from the fridge.  There was nothing else quick and easy to grab.  Argh.  "Moderation will be the key".  So I had 1 piece of pizza and 1 beer.  My habit/addiction for food wanted more but NO!  Then at 4am I finally fell asleep. 

I woke at 5 to get my morning ritual photo of the scale, 327 lbs, by the way, the same as 24 hours before. I then went right back to bed.

I woke at 9:50.  I had 10 minutes before my first conference call.  Guess what was still on the table staring at me for breakfast.  Pizza.  OK, 1 slice with ONLY.  And that is all I had. 

There were struggles over the past 24 hours.  I did take a few punches diet wise but the old me would have binged on that pizza and beer.  NOT ANYMORE! 

The wins are I did control my emotions to binge eat.  Then when I did get a taste of the spicey, savory, pepperoni pizza I stopped after 1 slice.

Lesson learned; stay prepared with better food choices.


Wednesday, November 1, 2017

Do What You Can - Just Don't Stop

DO NOT STOP!

This is a mantra I must continually tell myself.  Perhaps a slow down is needed but DO NOT STOP.  Over the past 2 days, I have been suffering from a headache that I expect is similar to a migraine.  A headache so bad that I am literally sick to my stomach.  I have done very light exercise.  I would not even call it exercise.  I think it is better said as "I got up and moved around".   I have also stuck to a healthy diet.

Something I have not done over the past couple of days is use this headache as an excuse to say "SCREW IT! I will start again when I am better".  That is something I typically would do in the very recent past.  Then I would binge eat, drink, and sit around being unproductive.

That weakness is no longer allowed.

Tuesday, October 31, 2017

The First Step: Constant Awareness

One of the Self Improvement authors I follow is Navy SEAL, Mark Divine.  From his program SEALFIT and his book The Way of the SEAL, I learned the following few lines.

I know WHY I am doing, WHAT I am doing.

I will NOT ALLOW the winds of PAIN or PLEASURE blow me off course.

I will NOT LET the desires of OTHERS DISTRACT me.

These I have printed out multiple copies and placed around my house so that they are in my face.  To go a step further I gave the 49-year-old me a bracelet with the phrase "I know why I am doing what I am doing" engraved upon it.

I must keep it in my face ALL DAY; EVERY DAY.

Monday, October 30, 2017

49 Years Old Today

Today I am starting on the future me's, 50-year-old, birthday gift.  For the next 366 days, there will be a focus on improving my quality of life.  I am tired, I am sick, and I am fed up with the where I am with my physical condition.  I have listened to motivational speakers,  I have read books, and watched videos about how to improve.  Now is the time for ACTION.

Just as I made and kept a promise to my son 6 years ago.  A promise that was 3 years in the making and completed.  I am now making a promise to myself.  Just as there was a major change, MAJOR ACTION, that led to my completion of the first promise there will be MAJOR ACTION that leads to MAJOR CHANGE for me to keep this promise of a 49-year-old man to the 50-year-old future me.