Lay Aside the Weight

Sunday Weigh In

2008-09-14T08:28:00.003-04:00

Drumroll please...today's weight is...

216!!

That's 3lbs down for a total of 19lbs lost!

Back to basics helped greatly. Four 20 minute runs this week, I worked out with weights, watched what I ate and drank, and voila! I'm shooting for two lbs this week.

Onward...

Sunday Weigh In

2008-09-07T20:08:00.002-04:00

Drumroll please...today's weight is...

219!!!

That's a five pound gain in one week, for a total of 16lbs. lost.

A bad week. I only ran twice this week and both times were 10 minutes less than usual. I also ate poorly pretty much all week long. Something's gotta change.

Onward...

Sunday Weigh In

2008-08-31T11:19:00.004-04:00

Drumroll please...today's weight is...

214!!

That's 1lb lost for a total of 21lbs lost and 39lbs to go.

The diet was better this week though not perfect. No Mexican or ice cream last night! I think I need to kick up the cardio, maybe add some strength training, and cut out ice cream altogether this week and see what happens.

Onward...

Sunday Weigh In

2008-08-24T13:17:00.003-04:00

Drumroll please...today's weight is...

215!

That's a gain of 2lbs. from last week for a total weight loss of 20lbs.

Good exercise this week but bad diet, especially yesterday. GOTTA do better this week.

Onward...

Sunday Weigh In

2008-08-17T07:43:00.003-04:00

Drumroll please...today's weight is...

213!

That's another 2lbs lost for a total weight loss of 22lbs. I have 38lbs more to lose to reach my goal weight.

I had a great week of exercise between 4 runs totaling almost 9 miles and a lot of work outdoors sweating in the heat. The diet wasn't the best (a lot of pasta and ice cream) but I had no fast food all week (I don't think last night's dinner at Five Guys really counts) and only two sodas. At two pounds a week I should be under 200 by the end of September, a great way to kick off my birthday!

Onward...

Biggest Loser Training

2008-08-11T09:09:00.003-04:00

So today I hit the treadmill using a training method from The Biggest Loser trainer Bob Harper. It was INTENSE 30 minute interval training at levels I had never hit before. I'm really feeling back on track and with good nutrition this week should see some results.

Onward...

Back in the Saddle Again

2008-08-10T07:32:00.003-04:00

It's been a little over 6 weeks since my last weigh in. In that time, my treadmill was (again) malfunctioning and the past winter's outdoor running took a toll on my knees and back. So I took some time off. The treadmill is now fixed and I'm back on track, though a little bit slower than before. So....here we go:

Drumroll please...today's weight is...

215!

That's 20lbs lost and 40lbs to go. Up 6lbs in 6 weeks. I'm on "stay-cation" this week so my goal is at least three days of running at least 2 miles each time, shooting for three miles by the end of the week. Better food, more water, no soda.

Onward...

Tuesday Weigh In

2008-06-24T08:26:00.003-04:00

I took Father's Day off and Sunday the kids got up too early for me to run and then weigh in. So, here goes...

Today's weight is:

209!!

Unbelievable. I've eaten horribly and haven't run since 6/14 and I didn't gain or lose a single pound. When I run 11 miles in a week, I gain two pounds. Amazing.

My back has been killing me since last night so no running today. I'll shoot for tomorrow. I'm also looking at the hundred push ups workout. Let's see if I can get below 200 by July 19, the Shaffer family reunion! If I can do it by the 12th, a wedding I have to go to, that would be even better.

Onward...

Sunday Weigh In

2008-06-08T06:20:00.003-04:00

Drumroll please...today's weight is...

209!!

A 2 lb. weight gain for a total of 26 lbs. lost. I'm at a loss. I ran 11 miles this week versus my usual 9. The diet was better though not perfect.

The plan: better meals, planned meals, a hitting the weights 3 times a week + cardio.

Onward...

Two-A-Days

2008-06-03T08:22:00.002-04:00

Yesterday I started running twice on my cardio days. I did 3.1 miles in the morning and 2 miles in the evening. Feels pretty good.

In the immortal words of Izzy Mandelbaum on Seinfeld (above), "We're takin' it up a notch, butterbean!"

Sunday Weigh In

2008-06-01T08:13:00.003-04:00

Drumroll please....today's weight is...

207!

AAAAAAAAAAAAAAAHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!

Onward...

Sunday Weigh In

2008-05-25T07:43:00.001-04:00

Drumroll please...today's weight is...

206!

Up two pounds, no idea why. Total 29lbs. lost, 31lbs. to go.

Onward...

Sunday Weigh In

2008-05-18T08:23:00.003-04:00

Drumroll please...today's weight is...

204!!

That's my lightest weight since starting, for a total of 31 lbs. lost and 29 lbs. to reach my target, which clearly won't happen in the next two weeks. My goal is to get below 200 lbs. before Sunday June 1. Completely doable, but it will require more discipline than I've shown lately, especially where food is concerned. I'll shoot for frequent, healthy meals and 45 minutes of cardio 3 times a week.

Onward...

Monday Weigh In

2008-05-12T07:19:00.002-04:00

Forgot to do one yesterday...

Drumroll please....today's weight is...

207!

A one pound gain from last week. Not unusual because my diet sucked and I only ran twice. Bygones. I have GOT to get back on the stick this week. My target weight loss for Sunday 5/18 is 2lbs.

Onward...

Sunday Weigh In

2008-05-04T09:04:00.003-04:00

Drumroll please...today's weight is...

206!

In an astonishing turn of events, I haven't gained a single pound. This is astonishing because due to illness, I haven't been on the treadmill in almost three weeks and my diet has slipped somewhat in that time.

So, tomorrow it's back on the horse. A 45 minute run in the morning at least three times this week and a better diet throughout the week. It's obvious that I won't hit my target weight by my June 1 deadline, but I've come a long way and will hopefully be below 200 by the end of the month. But the program continues and with luck and hard work I will reach my goal by my 40th birthday on October 4.

Onward...

Sunday Weigh In

2008-04-13T09:00:00.003-04:00

Drumroll please....today's weight is...

206!

That's two pound down this week for a total weight loss of 29 lbs.!

I'm back on track it would seem. My diet was better and it feels good to be back on the treadmill for 45 minutes at a time, sweating like a pig!

I have seven weeks to go to lose the remaining 31 pounds, which calculates to about 4.5 pounds a week. Not exactly realistic. But I will continue. My next goal is to break the 200 mark in the next month. That will give me some much needed incentive and momentum to keep going.

Onward...

Hump Day

2008-04-09T22:14:00.002-04:00

Here's the rundown:

Breakfast: a bowl of granola with fruit in skim milk and a Fiber One bar
Lunch: Southwestern chicken Caesar salad
Snack: minibag of popcorn and a protein bar
Dinner: chicken sandwich, fries, Diet Coke

I did a good 45 minutes on the treadmill today followed by 20 pushups and a plank exercise. Also had my three bottles of water, one of which was while on the treadmill and another was immediately after.

Onward...

Tuesday Has No Feel

2008-04-08T21:14:00.003-04:00

Not a great day but not a bad day, but one interrupted by a sick baby girl. :(

The day went as follows:

Breakfast: two Nutrigrain waffles with fruit
Lunch: Detour bar
Dinner: Salmon with mixed vegetables
Snack: Two scoops of 1/2 the fat ice cream

I did my core workout this morning (kinda weak but I'll keep it up this week) and 20 push ups and held a plank for about 50 seconds.

Oh, and I got new glasses. :)

Tomorrow's goals: 45 minutes on the treadmill, 20 pushups and planks throughout the day, 3 bottles of water, two servings of vegetables, three servings of fruit.

Onward...

Back to Basics

2008-04-07T20:06:00.002-04:00

I sat in my dentist's office today and picked up Sports Illustrated's Baseball Preview. Since I've decided to seriously follow the Orioles this season, I wanted to see how SI thought the Birds would fare this season (hint: not well). I was pleased to see that manager Dave Trembley and President Andy MacPhail were intent on not only the team's first mission statement (a must for everyone, in my opinion), but also a desire to master the fundamentals. This might account for the Orioles' 5-1 start this season. :)

Getting back to basics can help anyone, from a Major League ball club to a Fortune 500 company to someone in a rut in their weight loss program. Today was a BTB day for me. I started the day with a 45 minute run on the treadmill at increasing speed/incline intervals, chugging a bottle of water as I went. It felt good to sweat that hard again after running outside for so long. The rest of the day went as follows:

Breakfast: low fat granola with fruit in skim milk and a Fiber One bar
Snack: one mini bag of popcorn
Lunch: SmartOnes chicken fettuccine alfredo and mixed fruit with a second bottle of water
Dinner: two slices of plain cheese pizza
Snack: two scoops of 1/2 the fat ice cream

Given that many of my meals over the past couple of weeks have included McDonalds, Wendy's, or Chick-Fil-A, this wasn't bad at all. I still need more veggies in my diet and more water. That will be tomorrow's goal. I plan to do a core workout tomorrow morning and 20 pushups and plank exercises several times throughout the day.

Onward...

Sunday Weigh In

2008-04-06T07:47:00.003-04:00

Drumroll please.....today's weight is...

208!

That's a three pound gain since Easter Sunday for a grand total of 27lbs lost.

The bad news: My eating hasn't been the best the past couple of weeks. I ate poorly at the in-laws last weekend, went to Orioles Opening Day and had a beer, a hot dog, chicken fingers and nachos, then went to dinner and had Mexican the next night. Add to that, running outside the past two months has killed my knees and back and I only went running outside last Saturday in PA and once or twice this week.

The good news: The treadmill is fixed! I ran on it for 45 minutes yesterday and really worked it out.

So, better eating and more strenuous workouts should result in some weight lost this week. In the words of Sgt. Harvey E. Walden, IV, from VH1's Celebrity Fit Club: my target weight loss for next week will be 2 pounds. Have a happy freakin' day! :)

My goals for the week:

Better food and 5-6 small meals a day
Early to bed, early to rise
45 minute runs M, W, F, Sa
Core Workout Tu, Th

Onward...

Jobs That Keep You In Shape

2008-03-26T08:09:00.003-04:00

By Rachel Zupek
Over the years, countless magazine articles have promised you could "lose weight at work" or "tone up in 10 minutes at your desk."

Such pieces advise employees to bring two soup cans to work to do bicep curls during a conference call, or sit on a medicine ball (instead of your chair) to strengthen your core muscles throughout the day. Mayo Clinic even designed a vertical workstation -- a desk fitted over a treadmill that lets employees walk through their workday, instead of sitting at their desk.

"Easy" as these tasks may seem, when you get down to it, they aren't easy at all. After all, who wants to spend their day trying to balance on a ball or sweating profusely at their $1,600 desk (the approximate cost of the vertical workstation)?

Instead of trying to tone up before, during or after work, why not find a job that is a workout in and of itself? We're not talking about the typical fitness occupations, like a personal trainer or an aerobics instructor. We're talking about childcare workers, painters and messengers (to name a few).

Here are 10 jobs that will give you a great workout everyday:

1.Painters apply paint coats, finishes and stains to houses, buildings and other structures. They also prepare the surfaces by washing, sanding and stripping walls of existing paint or paper.
Workout: If you've ever seen the "Karate Kid", you remember "paint the fence." The fluid up-and-down and side-to-side motion of painting gives your arms and shoulders a great workout.

Average annual salary: $31,603*

2. Landscapers maintain land areas by trimming grass and trees; mulching; fertilizing; planting flowers and trees; building walkways and patios and snow removal in wintry areas.
Workout: You're constantly bending, lifting and shoveling mulch and fertilizer, among other things. Plus, since the job is seasonal, you're working outside in the heat, sweating up a storm.

Average annual salary: $24,191*

3. Childcare workers look after children of all ages. They bathe, feed and supervise kids; take kids to and from activities; and play with them to keep them entertained.
Workout: When asked how they find time to stay in shape, moms usually respond with something like, "chasing my kids around." The same is true for childcare workers. Carrying kids around, playing outside, picking them up and setting them down is a workout indeed.

Average annual salary: $17,630**

4. Construction laborers build everything from houses and commercial structures to highways and infrastructure.
Workout: Almost all of the jobs construction workers perform require physical strength, whether it is heavy lifting, operating machinery or demolition.

Average annual salary: $30,914*

5. Messengers deliver messages, telegrams, documents and packages that need to be sent or received quickly to business establishments and private homes within a local area.
Workout: While some messengers travel by motorcycle, car or public transportation, during nice weather, most deliver by bicycle or on foot, which gives a great cardio workout.

Average annual salary: $21,050*

More here.

20 Reasons to Lose 20 Pounds

2008-03-24T06:27:00.003-04:00

From menshealth.com:

1. Because you whine that you need to. Have you ever been wrong about anything?

2. Twenty pounds of warm human fat can refill every bottle in an empty case of beer, with enough left over to fill your blender.

3. The statement "There's more of me to love" has an actual bedroom translation of "There's more of me to endure."

4. It's not scaling Everest or writing the great American novel. You can do it in your spare time.

5. You'll speak of toaster pastries the way you talk about that dirty blonde from the blues bar in Berkeley, another whiskey-soaked lament over a love too great to last.

6. It's the difference between being thought of as jolly or witty.

7. You'll lose weight everywhere, including the suprapubic fat pad at the base of your penis. So as your belly shrinks, something else appears to grow.

8. Decreased: your chances of developing heart disease, prostate cancer, diabetes, sleep apnea, depression, back pain, impotence, gallstones, joint problems, high blood pressure, low sperm counts, and an impressive collection of prescription-drug bottles.

9. Increased: your chances of putting four fingers on a basketball rim.

10. You'll literally get closer to women.

11. Wow. . . abs!

12. Men who lose weight never have less sex. They may not have more, mind you, but they never have less.

13. You'll shock the world at your local pool by being the only "big splash" champ to win the "little splash" crown.

14. Research shows that since you'll have less weight propelling you into the windshield, you'll also have less risk of dying when your car hits a semi.

15. Every time you pick up a 20-pound dumbbell, you'll remember.

16. You'll be able to reach even more places to scratch.

17. The clothing cliche: It's liberating the first time your pants fall down by themselves.

18. More pullups, because there's less to pull up.

19. Wait till you ride a WaveRunner, quad, or snowmobile when you're 20 pounds lighter. Vroom, baby.

20. In our society, people respect weight loss. Even if you do nothing cool or interesting or memorable for the rest of your life, you'll have done that.

Easter Sunday Weigh In

2008-03-23T05:45:00.002-04:00

Drumroll please...today's weight is...

205!

Another pound lost for a total of 30 lbs, and 30 lbs to go.

Onward...

21 Ways to Stick to a Workout

2008-03-18T19:12:00.001-04:00

We've heard all the excuses for skipping a workout. (We've used a few ourselves.)

No empty calories. No wimp-outs. No excuses.

No, really.

We believe you. More men join gyms in January than in any other month. Of the 16 percent of guys who resolve to work out more in the new year, however, 49 percent fail to adhere to their resolutions. We've heard all the excuses. (We've used a few ourselves.)

So we made a list of them--the lame and the understandable. Then we called around to psychologists, dietitians, trainers, and men who manage to work out no matter how busy their lives are.

First, the legitimate excuses. We found four: You're sore, you're sick, you're exhausted, you're hurt. That's it.

Soreness means your body needs a break: "Recovery is as important as working out," says Carter Hays, C.S.C.S., a Houston-based personal trainer. Overtraining keeps as many men from reaching their goals as undertraining does, says Hays. An illness means you should knock off and let your body fight the bug. If you're so tired you're drowsy, you could hurt yourself. And if you're injured--especially if you're experiencing joint pain--let your body heal.

As for the rest of the excuses, listen up:

More here.

Portion Distortion

2008-03-17T06:33:00.002-04:00

Think you know how much food you eat? In the past decade, serving sizes have grown so much that a snack today sometimes means two or three times more food than 20 years ago.

Take the quiz here.

Sunday Weigh In

2008-03-16T07:17:00.003-04:00

Drumroll please...today's weight is...

206!

That's a one pound gain from last week and a total of 29 lbs. lost. I have no idea what caused this. I ran 5 times this week, versus my usual 3. Food is the only thing I can think of, but I'm not sure what I did so wrong or so differently this week.

Oh well. Back to basics. Onward...

Test Your Nutrition IQ

2008-03-15T06:06:00.002-04:00

Long gone is the era of four food groups and three square meals. It seems that every day brings a new revelation about which foods belong in a healthy diet. Eat this. Avoid that. If you feel a little overwhelmed, you're not alone.

Food fads come and go, but nutrition common sense can last a long, long lifetime.

How savvy are you about healthy eating? Take Cooking Light's quiz to test your food smarts, and learn the basics of good nutrition along the way.

More here.

An Amazing Transformation

2008-03-14T06:38:00.002-04:00

For 33-year-old Adam Waters, losing his gut proved to be very difficult.

An English teacher living in Japan, he indulged in local foods and skipped workouts. When he finally decided to shed the weight, he needed some extra motivation. So he started photographing himself daily and posting the pics on his blog for the world to see.

After 84 days, Waters had completely transformed his physique. He edited together the pics, made sort of a virtual flipbook, and posted the video online. Since then, his success has spawned a series of online "missions," where he continues to document his efforts to get as jacked and lean as possible.

More here.

Fight Fat With Flavor

2008-03-13T09:05:00.002-04:00

Whether it's Spanish tapas, Chinese dim sum, or Greek mezes, small plates are huge news in American restaurants. And no one's walking away hungry. Why? Because big flavors can be just as filling as big portions. "Most places specializing in small plates create taste-rich sensations in microsize bites," says Brian Wansink, Ph.D., director of the Cornell University food lab and author of Mindless Eating. "And we've found that much of a man's eating satisfaction is derived from the flavor intensity and visual impact of a meal, not necessarily the amount served."

So forget mounds of mediocre food. Instead, downsize your dinner--and your gut--with these small but hugely satisfying dishes, courtesy of America's leading small-plate chefs.

More here.

Being Fit - Even Moderately - Cuts Stroke Risk

2008-03-12T06:51:00.002-04:00

NEW YORK - Being merely moderately fit — walking briskly half an hour a day — can lower the risk of having a stroke, according to a new study whose findings apply to women as well as men.

Much of the previous research on stroke and fitness has been on men and relied on participants to report their physical activity, said Steven Hooker, who heads the University of South Carolina’s Prevention Research Center in Columbia and led the study. About a quarter of those in the new study were women, and everyone had a treadmill test to measure his or her fitness level.

More here.

Teacher Loses 120 Pounds, Drops Seven Dress Sizes

2008-03-11T07:34:00.001-04:00

MARTINSBURG, West Virginia (CNN) -- Hardly a day that goes by that you won't find Tracey Wygal working out at the gym.

The 30-year-old middle-school teacher does cardio exercise, strength trains and follows what she calls a "clean diet."

That's quite a change for a woman who tipped the scales eight years ago at 295 pounds.

Wygal first started gaining weight in her early teens. A fast-food diet and little to no exercise helped her pack on the pounds, and her weight ballooned to over 200 pounds.

"It was my first year out of college, and that number, along with being diagnosed as morbidly obese, was very frightening," remembers Wygal. "I went to several doctors, trying to get them to prescribe a weight-loss pill."

But none of her doctors would give her the quick fix she was looking for. Instead, a physician handed her a 1,600-calorie-a-day diet and told her to start moving.

More here.

Writer Drops 168 Pounds, Blogs to Inspire Others

2008-03-10T07:07:00.002-04:00

CLARION, Pennsylvania (CNN) -- She was never really skinny or terribly overweight for most of her life.

But Lynn Bering knew something wasn't right when she gained more than 100 pounds in just four years.

Doctors blamed it on a sluggish thyroid but Bering says that was only part of the problem. She also admits that bad eating habits which included a lot of carbohydrates.

Wearing a size 30/32 and weighing nearly 300 pounds, Bering says she it became difficult to move around and she felt tired and run down.

Even though her husband and family were supportive, Bering says she often passed on social events and work assignments out of embarrassment.

"I was the features editor at the local newspaper [and] getting increasingly uncomfortable with how I looked," Bering recalls. "I was increasingly giving up stories to interns so I didn't have to be out in public as much."

So, when a local antiques store went up for sale, Bering jumped at the chance to switch careers -- but for the wrong reasons.

More here.

Climbing Mountains

2008-03-09T14:52:00.003-04:00

Dad loses 30 pounds, climbs Kilimanjaro with teen daughter

By Jackie AdamsCNN
ATLANTA, Georgia (CNN) -- From the outside, Bill McGahan looked like he lived a pretty good life.

He had a great marriage, four beautiful children and a great job in real estate. But the truth of the matter was he felt horrible.

McGahan, who was in his mid-40s, was overweight at 225 pounds. He could barely fit into his clothes; he snored loudly and didn't have the energy to play with his then 12-year-old daughter and 8-year-old triplets.

Bad eating habits, alcohol and a sedentary lifestyle had caught up with McGahan, who said he began to realize he could no longer eat the way he used to in college.

"I was on the see-food diet: What you see is what you eat," said McGahan. "Tons of carbs, pasta, pizza, steak, fries ... all the good stuff."

McGahan knew he needed to change his eating and exercise habits, but he wasn't getting the results he wanted at the gym. There also was something more important than losing weight -- he wanted to be healthy enough to play baseball and spend quality time with his kids.

He hated working out, so instead of focusing on diet and fitness -- he decided to set another goal.

More here.

Saturday Weigh In

2008-03-08T07:10:00.005-05:00

I'm doing a weigh in today because I'm going out to dinner tonight which will most likely throw off the whole week!

Drumroll please...today's weight is...

205!

That's a total of 30 lbs. lost and 30 lbs. to go to reach my goal weight!!!!! Halfway home, baby!!! My goal now is to get below 200 lbs. before Easter Sunday (3/23). If I can get there, a weight I haven't seen in probably six years, I have to do something for myself (non-food related, of course).

I had a MAJOR cheat on Wednesday. It's Easter time which means all the good candy is out in stores, especially my favorite: Reese's Peanut Butter Eggs. I ate an entire pack of 6 or 8 eggs in one sitting. I punished myself the next day (as any good former Catholic would) with a hard run in the morning that led to a little puking by the side of the road. Fortunately none of the high school kids were outside waiting on the bus or I'm sure they would have had a good laugh at the old dude hurling by the lamppost. :)

Twelve weeks to go and things are going to be a little bit harder than I anticipated. That's 2.5 pounds a week to reach the goal. Doable, but it'll take some hard work and few, if any, slip ups.

Onward...

Sunday Weigh In

2008-03-02T05:28:00.002-05:00

Drumroll please...today's weight is...

208!

I lost 3 of the 4 lbs I gained last week. That puts me back at a total of 27lbs lost. The strategy was simple: back to basics. I ran 4 days since last Sunday, even in Friday morning's 15 degree weather, which felt really good. I had almost no soda of any kind all week (one cup of Sprite and a Diet Coke) and almost no fast food (one sausage, egg, and cheese McMuffin). I plan to keep it up this week and shoot for a target weight loss of two pounds.

Onward...

Sunday Weigh In

2008-02-24T09:59:00.002-05:00

Drumroll please...today's weight is...

211!

That's a 4 lb. weight gain this week! Back to a 24 lb. total weight loss.

This can be attributed to a few things:

Bad weather +
Bad cold =
No running. I ran once this week for 30 minutes. That has to change.
Bad food choices. Too much crap, not enough good stuff.

Oh well. This is just a wake up call and a temporary set back. I plan to run today and at least three times in the coming week. Meals will be planned in advance to avoid fast food runs and to curb Cheetos cravings. Let's see if I can't get two of those four pounds off in the next seven days.

Onward...

Sunday Weigh In

2008-02-17T08:16:00.003-05:00

Drumroll please...today's weight is...

207!

One more pound off for a grand total of 28lbs lost and 32 lbs to go to reach the goal weight!

This was a rough week. Besides the bitter weather, I haven't been able to get outside to run because I've been fighting a bad chest cold. I'm hopeful that I can get back on the road tomorrow and that soon...VERY SOON...my treadmill will be fixed or replaced.

Onward...

Sunday Weigh In

2008-02-10T07:33:00.000-05:00

Drumroll please...today's weigh is...

208!

That's two more pounds lost for a grand total of 27 lbs. This is a particularly amazing feat because on Monday, just over 30 minutes into my 45 minute run, the treadmill broke. I wasn't deterred, though. That forced me to run outside. Yeah, it was cold and I really began to question how much I wanted this, but I did it anyway. It's consistent with what seems to be a theme with me this week: NO EXCUSES! It would have been so easy to say, "Well, the treadmill's broken and it's cold outside so I'll run later today or when the weather warms up or when the treadmill gets fixed or when we get a new one or when..." It never ends. Fitness and reaching my goal weight is a priority for me so I do what's necessary. I didn't feel as "worked out" after running outside as I do on the treadmill, but it was better than nothing. And apparently it paid off. I'm also shocked because I hit the nachos pretty hard this week. In the immortal words of "Pookie" (Chris Rock) from "New Jack City", "It just be callin' me man, it just be callin' me!" :)

Onward. 33 more pounds to go...

Sunday Weigh In

2008-02-03T06:46:00.000-05:00

Drumroll please...today's weight is...

210!

One more pound lost for a total weight loss of 25 lbs! Thirty five more pounds to go!

While I'm grateful it's going in the right direction, I'm not sure why more weight didn't come off this week. I've eaten a little better and increased my cardio from 30 minutes to 45 minutes. Oh well, it's better than if I had gained!

Onward...

Sunday Weigh In

2008-01-27T19:37:00.000-05:00

Drumroll please.....Today's weight is...

211

That's two more pounds down and 36 more to go.

My goal this week is to increase my cardio from 30 minutes to 45 minutes. Let's see if I can't drop 3lbs next week!

Onward...

The Power of 'No'

2008-01-20T09:50:00.001-05:00

A few years ago I embarked on yet another attempt at losing weight. That time I was using Body for Life (again), eating 6 small meals a day and working out 6 days a week, with one day as a "free day" to eat whatever I wanted and not work out. I started it around the holidays and was doing okay. I went to a holiday dinner with colleagues at a restaurant in the Inner Harbor and had a sensible meal with no alcohol. When it was time for dessert, I was the only one in the group to say no. It felt REALLY good. Now, I didn't do that last weekend and I paid for it. But I did do it yesterday at a kid's birthday party where everyone was raving about how good the birthday cake was. I simply said "no thanks," and that was it. No cake. Even when my daughter stopped eating her piece half way through and it would have been so easy to finish it, I didn't.

Sometimes "just say no" really does work. It works especially well in groups. Remember, if you make a decision to shed that excess weight, tell somebody. So if you go out to eat with them, they can keep you accountable (if they're good friends, that is). Say no to dessert, don't take the menu, and move on. That way, even if you wrongly change your mind you will have to answer to everyone at the table and live with the raised eyebrows you draw from ordering that cheesecake. It doesn't mean you have to be a dessert Nazi. Sometimes a scoop of full fat ice cream is what you need. Don't beat yourself up about it, but don't get into the habit either. Pick yourself up, dust yourself off, and if necessary get on the scale the next day to see just how much damage you've done!

Sunday Weigh In

2008-01-20T08:31:00.000-05:00

Drumroll please...today's weight is...

213!

That's two more pounds down (for a total of 20-22 pounds), 38 to go. I seem to be back on track after a week of better eating and harder workouts. This week I'll kick up the treadmill a bit and maybe dust off the Tae-Bo tapes I bought almost 10 years ago!!

Onward...

Sunday Weigh In

2008-01-13T08:10:00.000-05:00

Drumroll please...Today's weight is...

215!

That's up two pounds from last week. I have met the enemy, and he is "eating out." I ate out at restaurants three time this week. Two times I had salad, and last night at The Cheesecake Factory I had a chicken/shrimp/rice curry dish....and a strawberry shortcake. :(

I won't let it get me down. I'll learn from it. No more eating out if possible and if I do, light dressing on the side and no dessert unless it's fruit. I'll also have to plan my meals better. I got caught without lunch a few times this week and had to do Chick-Fil-A; not good.

Onward...

Rich, Fat, and Happy

2008-01-12T06:38:00.000-05:00

People are getting fatter and fatter. The book will examine the economic drivers behind the obesity epidemic and the financial impact of obesity on society. Although the author does not discount personal responsibility, he asserts that economic incentives encourage the production and consumption of high-caloric foods and are the major factor behind the rise in obesity. At the same time, a multi-billion dollar weight loss industry has developed to profit from obesity. Both ends of the spectrum — the companies that encourage obesity and the companies that provide weight loss products –are profiting handsomely from obesity. The losers are employers, the government, taxpayers, and the military. With the dramatic rise in obesity in recent years, the public interest stake in the obesity epidemic has become so large that we need to look at new solutions to combat the problem. The author asserts that we need to revise our farm subsidies, create incentives for healthy behaviors, discourage the production of high-caloric foods, and look at potentially controversial measures to change behaviors.
********************************
Obesity now a 'lifestyle' choice for Americans, expert says
by Karin Zeitvogel

Thu Jan 10, 12:34 PM ET

As adult obesity balloons in the United States, being overweight has become less of a health hazard and more of a lifestyle choice, the author of a new book argues.

"Obesity is a natural extension of an advancing economy. As you become a First World economy and you get all these labor-saving devices and low-cost, easily accessible foods, people are going to eat more and exercise less," health economist Eric Finkelstein told AFP.

In "The Fattening of America", published this month, Finkelstein says that adult obesity more than doubled in the United States between 1960 and 2004, rising from 13 percent to around 33 percent.

More here

Sunday Weigh In

2008-01-06T10:40:00.000-05:00

Drumroll Please...Today's weight is...

213/215!!

Why the two numbers, you ask. When I got on the scale yesterday, it told me I weighed 296 lbs. Clearly, it was broken. Karen had been having problems getting a consistently accurate reading on it for weeks and so I decided to buy a new scale. My weight on the new scale is 213. I doubt seriously that I've lost 4 more pounds since Tuesday. I put the old scale on the bathroom tile instead of the rug and it said 215. So there's clearly a differential between the two scales.

In any event, I've lost at least 20 pounds!!! Not too shabby for about 6 weeks of work. So, using the new scale, I've got 38 more pounds to lose to reach my target.

And away we go...

THIS IS IT!

2008-01-03T11:42:00.000-05:00

My Theme Song for 2008:

http://youtube.com/watch?v=a6q9pwJy-nw

Happy New Year!

2008-01-01T12:28:00.000-05:00

217

That is the weight at which I begin 2008. 18 pounds lighter than the 235 I reached by Thanksgiving just 4 1/2 short weeks ago. But there are many miles to go before I rest.

I did a hard run today to kick off the New Year. 30 minutes on the treadmill, just over 2 miles, at varying degrees of intensity, ending the run with a solid minute uphill at 9mph. It felt pretty awesome!

A new year dawns which always brings with it the excitment and anticipation of new beginnings. I don't believe in making New Years Resolutions. They usually fail. So instead, I'm setting goals for myself this year. SMART goals (Specific, Measurable, Attainable, Realistic, and Timely).

To walk closer with God and trust Him more. That means spending time in His Word daily, as well as in prayer.

To continue to get healthy. My goal is 175lbs by June but it's also to maintain a healthy, active lifestyle.

To be a better, more loving and patient husband and father.

A new job!

To clean out and redecorate my basement so that the kids have someplace to play and we can host next year's Christmas get together with "the boys."

This year I'm focused on a specific verse of scripture:

1 Thessalonians 5:14-22:

And we urge you, brothers, warn those who are idle, encourage the timid, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always try to be kind to each other and to everyone else. Be joyful always; pray continually; give thanks in all circumstances, for this is God's will for you in Christ Jesus. Do not put out the Spirit's fire; do not treat prophecies with contempt. Test everything. Hold on to the good. Avoid every kind of evil.

May you all have a happy, safe, and prosperous 2008!

Saturday Weigh In

2007-12-29T06:36:00.001-05:00

Drumroll please...today's weight is:

218!

That's 17 pounds lost. Still not sure if the metabolism is slowing or not. Christmas cookies, those tools of Satan, got the best of me this week. I ate a bunch. But I still missed meals because I was busy doing other things. Fortunately, I never missed a run. I kicked up the intensity of the runs but didn't do any ab work at all. Pilates sucks so I won't be doing that. Maybe pushups are the answer until the basement gets cleared out and I can get to the weights...or find another job that has a gym. :)

Onward I go. I'll weigh in again on New Years Eve to see what I ended the year at and will start 2008 at. I'll also post my 2008 goals (I HATE the term "resolution").

43 pounds to go in 22 weeks.

Saturday Weigh In

2007-12-22T08:39:00.000-05:00

Drumroll please...today's weight is:

220!

That's 15 pounds lost. It could be that my metabolism is catching up and the weeks of four and five pound losses are over. It could also be that I didn't eat enough this week and/or need to kick up the cardio a notch. In any event, in addition to the 15 pounds, I've lost at least 2 inches, possibly 4 inches, off my waist. I fit into a pair of size 38 jeans for the first time in months, after wearing 40s and 42s for a while. Nice feeling. Still not cheating with bad food, but probably not eating enough healthy stuff more frequently to jumpstart the metabolism.

Goals for this week:

Eat more fruits and vegetables
Eat a sensible breakfast in the morning, not just a meal replacement bar
Eat five to six times a day
Kick up the cardio; maybe three minutes running, one minute walking for 30 minutes
Work the abs at least as often as I do cardio
Start doing Pilates on my non-cardio days

Onward we go. I've got 45 pounds to go to reach my goal in 23 weeks. That's about 2 pounds a week. Doable. Very doable.

Ya Gotta Have A Big WHY!

2007-12-17T10:39:00.000-05:00

I believe you are where you are in life because of the decisions and choices you make and because you want to be there. That sounds really tough and harsh. How can a woman in an abusive relationship WANT to be there? How can a person in a horrible job WANT to be there? Easy. It's more painful for them to change their situation so they stay where they are.

Why do people do anything and everything? I think it's to either avoid pain or to gain pleasure. People don't change because they link so much PAIN to change, or at least not enough pleasure. There was a time when my weight loss was motivated by all the wrong things; a contest, a class reunion, everything except something that was lasting and significant. Look at the popular TV show, "The Biggest Loser," for example. A huge number of winners and runners-up IMMEDIATELY gained much of their weight back right after the finale aired. Why? Because their motivation was to win $250,000. Not a terrible motivation, for sure, but clearly not one that was meant to be lasting.

Here are my 7 steps to change:

DECIDE to change. Say enough is enough and decide that you have to change RIGHT NOW. You can't commit to ANYTHING unless you decide to. In deciding to change you must be crystal clear on WHY you want to change. Outside motivators like a contest or a reunion don't count. Those are short term goals that will lead to short term success. Your motivation to change must come from within you and it must be deep and profound.

DECIDE what you want to change to. It's not enough to say you want to change. You have to go from one thing to something else. If you want to stop smoking, what will you do in its place? If you want to stop eating, what will you do instead? My weight loss goals are clear.

IMAGINE what you will look like once you've changed. How will you feel? How will you speak? How will those around you view you?

PLAN your change. Create a plan of action to change your life. Find someone who's achieved the results you want to achieve and study how they did it. Read as much as you can on the area you want to change and/or what you want to change into.

TAKE ACTION. NOW. Once you've decided, imagined, and planned, don't leave the site of the goal setting without taking some sort action toward that goal immediately. Buy a pair of running shoes. Buy a nicotine patch. Throw out your beer or liquor. Make a phone call to tell someone you love them. WHATEVER. But do something right away.
TELL SOMEBODY. People can keep you honest. If you tell someone you want to quit smoking, they'll hold you accountable.

COMMIT to CANI. CANI is a principle I learned from Tony Robbins years ago that stands for Constant And Neverending Improvement. You must do something every day to help you reach your goals and improve the quality of your life. It doesn't have to be HUGE, you just have to commit to improvement daily.

Remember, change is automatic; progress is not. It takes time. You can't be discouraged if you're not seeing immediate change or if changes slows with time. As long as you're moving in the right direction, you're winning.

Saturday Weigh In

2007-12-15T07:15:00.000-05:00

Drumroll, please...today's weight is:

222!

That's 13 pounds lost in less than three weeks. At this point I'm a little surprised at the success. I expected at least 5lbs the first week and a dramatic drop after that. My goal was to lose 10lbs by Jan 1. Then it was to get to 220 by New Year's Eve. Who knows, I may see 215 by then!

I met a new INROADS staff member in Philadelphia yesterday who also leads a Weight Watchers class. She made a great point that seems obvious but is pretty profound. It's all about choices. At our holiday party, I could have indulged in my favorite food, Italian, from one of my favorite restaurants, Maggiano's. I had salad, some shrimp, and spaghetti and meatballs. The cheesecake looked GOOD, but I realized I had a choice; do I want to taste that delicious cheesecake, or do I want the amazing feeling of fitting into clothes I couldn't wear just weeks ago? The suit I wore Thursday night was 8 years old but I haven't been able to fit into it for about the past two. The "fat jeans" I wore the other day were literally falling off me. That, to me, is much better than the taste of cheesecake.

Onward and upward!!!

Discipline

2007-12-10T18:21:00.000-05:00

My family and I went to two kids' birthday parties this weekend. Those parties are notorious for junk food, pizza, cake, ice cream, etc. In other words, all my favorites. But we both held out and did well. No pizza, no cake, just fruit at one party and the other was at breakfast time so I had some eggs and a bagel plus fruit. The holidays are always a time for overindulging but I haven't found myself too tempted so far. The company party is Friday with food from Maggiano's one of my favorite Italian places. I'll stick to salad and some spaghetti and meatballs and see how it goes.

My running has gotten easier so I've kicked it up a notch to more running than walking and going 2 miles instead of 1.5. Still loving the feeling I have after a run. What a way to start the day.

Friday Weigh In

2007-12-07T06:53:00.000-05:00

Drumroll please.....today's weight is:

226!

That's nine pounds lost in about 10 or 11 days of effort. Not too shabby. More importantly, my energy and focus are through the roof, I'm in a better mood, and clothes are starting to fit again.

Let's see if I can get to 220 by New Year's Eve...

Focus

2007-12-05T21:13:00.000-05:00

Oh the weather outside is frightful...

Anyway, it was a good day nutritionally and physically. I ate:

A scrambled egg and two whole wheat, low fat waffles
A Weight Watchers cheese quesadilla
Carrots with low fat Ranch dressing
An orange
A cheesestick
Low fat popcorn
Half a 9oz steak with steamed veggies and half a plain baked potato
Tons of water

I did an ab workout video and some pushups tonight. Tomorrow it's the treadmill (after shovelling), with my goal being to repeat Tuesday's workout (1.5 miles, alternating two minutes walking at 3 to 3.5mph with two minutes running at 5 and 6mph with a 2% incline and one hard minute at 7mph with a 5% incline).

So far so good...

Progress!!

2007-12-05T13:20:00.000-05:00

Two weeks ago, I couldn't fit into a favorite pair of pants that I've had for a few years. I mean, I couldn't bring the snaps together AT ALL. I'm wearing them comfortably today. Talk about motivation!!!

Run, Run, Run

2007-12-04T18:17:00.000-05:00

Today was a pretty good day. I started out with another HARD run on the treadmill: a mile and a half, alternating two minutes walking at 3 to 3.5mph/two minutes running at 5mph and 6mph at a 2% incline, and the last minute running at 7mph on a 6% incline.

Food:
Kashi with blueberries and half a banana
Lite Popcorn (it's growing on me)
A SmartOnes chicken quesadilla
Fat free pudding
A cheese stick
A clementine

No dinner yet, but most likely another queso or some other WW frozen meal.

Tomorrow I'll try some pushups and crunches since the weights are tough to get to in my basement. Thursday will be a repeat of today on the treadmill. Friday is weigh in day.

Everything Was Going Well...Until...

2007-12-03T23:17:00.000-05:00

I had a good weekend in terms of food and exercise. Ate within my Weight Watchers Points and Sunday did a HARD mile and a half on the treadmill, complete with two minutes walking, two minutes hard running at an incline. And then...

I was out at a client site for most of the day and didn't bring enough food with me. After a presentation at George Washington University, I decided to stop at Chick-Fil-A for a grilled chicken sandwich and a Diet Coke. But the fried chicken combo just looked to good to me. So I got the No. 1 combo with a Diet Coke. Still probably within my points for the day, but the fried chicken + french fries + white bun was not good.

Oh well, back on the horse tomorrow. I plan on an early morning run to get the day off to a great start. I'm feeling pretty good these days. I have more energy, I'm more focused, I'm not winded going up the stairs so much (although I lugged my laptop of three flights of stairs at the parking garage at GW and THAT winded my ass), in general feeling better than I have in a long time.

Onward and upward...

Let's Try That Again...

2007-12-02T16:27:00.000-05:00

Alright so I blew it. I didn't get the weight off. In fact, I put even more on. As of Monday November 26, 2007, I weighed 235lbs. I gained seven pounds since last September.

On 11/26/2007, my wife and I began Weight Watchers. As of Friday, my weight was at 230lbs.

The goals are the same:

Weight: 175lbs.
Neck: 16"
Chest: 42"
Waist: 36"

The deadline is June 1, 2008. That's 55lbs in six months. A little over nine pounds a month. I'll weigh in here every Friday and perhaps post my progress/struggles on a regular basis.

Here we go...

225

2006-09-30T16:29:00.000-04:00

Three pounds down, many more to go...

228

2006-09-22T10:51:00.000-04:00

From this pic* to 228 pounds in 20 years. My fattest weight ever. Here's the (sad) tale of the tape:

Neck: 18"
Chest: 44"
Waist:43"

GOALS:
Weight: 175
Neck: 16"
Chest: 42"
Waist: 36"

DEADLINE: May 31, 2007
That's 53 lbs. in just under 36 weeks.

(* : No cracks on the suit. That joint was da BOMB in 1986!)

What a Hog!

2006-09-18T17:41:00.000-04:00

I'm tired of being fat. Sick and tired. Angry. I hate the way I look. I hate that I huff and puff walking across the Target parking lot. I hate that I get winded taking my son upstairs to bed. I hate that I bought a shirt a year ago and I can't button the top collar today. I'm sick of it. So, today it ends.

This blog will chart my weight loss and healthy living initiative. I'll put it all here. What I ate, how much I exercised (or didn't), everything. Join me, won't you, on this fun filled trip. Besides, I could use all the encouragement, support, and prayers I can get.

-TP