Getting back in the Exercise Groove.

I ran across a post this morning from Aaron Potts talking about how to get back into the exercise habit. All great ideas and a highly recommended read.

w8 Loss Wednesday #20 052808

Breakfast:
4 granola bars
coffee

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Really looking forward to the 6 lb smackdown with PG and BusyDad. I got to believe there are 1 or two more people out there who want to particiapte. Bring it on!!

Breakfast:
2 granola bars
1 banana

Snack:
2 eggs
2 granola bars

Breakfast:
2 eggs
1 piece of toast
1 granola bar

10:00 am snack
1 granola bar

OOps. I made a mistake in the lastest w8 Loss Wednesday vid. Someone's already caught it. Can you figure out what it is? Leave a comment if you can figure out the mistake made in this video. Believe me...it wasn't intentional!

Exercise: (7:00am)
walked 1 mile to work. Listened to THIS AMERICAN LIFE on my iPod.

Spoil your wife/husband rotten today. They deserve it!

By the way...what product is the most sought after item 6 weeks from day?

Drove to work because of the cold

Breakfast: (8:00am)
1 banana (2 pts)
2 granola bars (4 pts)

Snack: (10:00am)
3 granola bars (6 pts)

Lunch: (11:00am)
Tomato/Spinach soup (6 pts)
roll (2 pts)

Did not walk to work this morning. Sleet and cold wind encouraged me to drive in.

Breakfast: 7:30am
1 banana (2 pts)
3 granola bars (6 pts)
1 small cappucchino (?)

Snack: (10:00am)
1 granola bar (2 pts)

Lunch: (11:30am)
Rib Crib
smoked chicken salad (5 pts)

Snack: (5:00pm)
1 tsp of peanut butter (2 pts)
5 crackers (1 pt)

Exercise:
jogged 1 1/2 miles
walked 1/2 mile

Dinner: (6:30 pm)
Teriyaki Chicken (1 cup = 4 pts)
5 crackers (1 pt)
3 tsp olive oil (3 pts)
1 piece of wheat bread (2 pts)
1 can of tuna (3 pts)
28 almonds (4 pts)
1 piece of WW cheesecake (2 pts not very good)
2 pieces of Chocolate (2 pts)

Today I'm trying a revised approach to acquiring my points in a day's time. If I am to get 40 points in a day, and if I was to quit eating after dinner, and if I am to spread the points over 5 times in a day, that works out to 8 points at breakfast, 8 points for a snack, 8 points for lunch, 8 points for another snack and 8 points for dinner. We'll see how that goes.

Breakfast: (9:00 am)
2 pieces of egg casserole
1 banana
1 granola bar

Exercise:
walk 2 miles

Snack: (11:00am)
1 granola bar
28 almonds

Lunch: (12:00pm)
Chicken Enchilada Suiza
5 crackers

Exercise:
jogged 1 1/2 mile
walked 1/2 mile

Snack: (2:00pm)
banana
28 almonds
1 granola bar

Dinner: (6:00pm)
1/2 cup spaghetti sauce
1 cup of spaghetti
carrots
salad
1 piece of chocolate

I spent 20 minutes eating dinner. Practicing slowing down.

Spent alot of time today watching the 3rd season of LOST, as you can tell by the Twitters. We are trying to get caught up on the show so this season will make more sense.

The wife isn't feeling well, so we pretty much did very little today.

Breakfast: (6:30am at Weezies)
Have been going to Weezies every Friday morning for the last 8 years.
2 eggs sunny side up. Last time I'll every order eggs this way.
2 pieces of toast, no butter
3 strips of bacon
orange juice
coffee

Lunch: (Murphy's)
salad with garlic dressing
4 packs of crackers
dry hamburger patty
1/2 baked potato w/butter
tea

W8 Loss Wednesday 020608

Exercise (7:00am)
walked to work 1 mile (in the snow)

Breakfast: (7:45am)
2 granola bars

Snack: (10:06am)
1 banana

Exercise:
Walked to work (1 mile) 7:00am

Breakfast:
1 banana
2 granola bars

Lunch: (11:00am)
Meatloaf
mashed potatoes w/gravy
corn
I split everything in half and took the other half home with me.

Exercise:
jogged 1 1/2 miles (increased to 1/2 mile)
walked 1/2 mile

Breakfast:
2 granola bars

Lunch:
Can you guess what I had for lunch...yeah, that's right...a Weight Watcher's Chicken Enchilada Suiza. I'll have to post a video about how I preapre these. They are easy to make and good to eat.

Snack:
2 pieces of Hershey's Miniatures. After figuring the Weight Watcher points with my Points Calculator, I found out that each individually wrapped piece is 1 point. Easy to figure.

Exercise:
Walked another mile in the afternoon

Dinner:
8 oz of Chicken breast (that's alot)
salead
carrots
1 cup of corn

Snack:
2 pieces of Hershey's Miniatures

As I was jogging today, I listened to my favorite podcast, THE RESTAURANT GUYS, and found out about a book by Michael Pollan called IN DEFENSE OF FOOD. It has 12 rules for the omnivore
1. Don't eat anything your grandmother wouldn't recognize as food
2. Avoid foods with ingredients you can't pronounce.
3. Don't eat anything that won't eventually rot.
4. Avoid food products that carry health claims.
5. Shop the peripheries of the grocery store.
6. Buy food somewhere other than the grocery store.
7. Pay more, eat less.
8. Eat a wide diversity of species.
9. Eat food from animals that eat grass.
10. cook if you can and grow some of your own food.
11. Eat meals and only at tables.
12. Eat deliberately, with other people when possible and always with pleasure.

Breakfast: None

Lunch:
Chicken Enchilada Suiza (Weight Watcher dinner)

Exercise:
jogged 1 mile
walked 1 mile

Dinner: (RibCrib)
Smoked Chicken Salad
Chicken Nachos (I ate about 1/3 of the plate) Getting a little crazy here I know.

Breakfast (at Weezies)
2 eggs
2 pieces of toast with butter
3 slices of bacon
orange juice
coffee

Lunch: (Outlaws Chophouse) Great place, awesome personality, Bridgette the waitress is awesome.
Chef Salad
Tea

Snack:
2 granola bars

Exercise:
Walk home from work (1 mile)

Dinner: (McAlisters) Staff was friendly and helpful
McAlister's Chef Salad
Chicken Tortilla Soup (16 oz)

Snow


Why is a video about snow on a blog about losing weight? Because I decided to do something about w8 loss, I decided to start my own program called w8 Loss Wednesday, which led to the decision to start exercising, which led to the decision to walk to and from work, which led to me walking in the snow one morning, which led me to take pictures of the snow I was walking in, which led to this video.

Exercise:
Walk to work 1 mile (in the snow)

Breakfast:
2 ganola bars
1 banana

Lunch:
Tomato soup
Chicken Salad Salad

Snack:
2 granola bars

w8 Loss Wednesday

Exercise:
Walked 1 mile to work.

Breakfast:
banana
2 granola bars

Exercise:
walked 1 mile at lunch

Lunch:
Chicken Enchilada Suiza

Exercise:
walked 1 mile from work to home

Dinner:
McAlister's Chef Salad

I've noticed that when you exercise self-control, there is a thrill, a welling up of power inside that is very empowering.

Breakfast:
3 granola bars
1 large cappuccino

Lunch: (McAlister's)
Chicken Tortilla Soup
McAlister's Chef Salad

Dinner:
2 pieces of baked fish
green beans
carrots

Exercise:
jogged 1 mile
walked 1 mile

Things that are worth doing are usually done in small increments or steps. I have rarely found my progress in anything taken in big leaps. I ran across an interview with artist Chuck Close who talked about this concept and does a much better job explaining it than I do.

Breakfast:
Banana
Granola Bar

Lunch:
Chicken Noodle Soup
Chicken Enchilada Suiza

Dinner:
Smoked Chicken Salad from Rib Crib

Exercise:
jog 1 mile
walk 1 mile

Crazy Cold this morning

I haven't been walking to work last week because it has been very cold outside. Well, after my weigh in yesterday, with 0 lbs lost, I decided to man up and get back after it and start walking to work, cold or no cold.

It was 8 degrees outside. about 1/2 mile into my walk, I thought my forehead was going to freeze solid. My ears were screaming with pain. So I ducked into a convenience store and bought some coffee and milled around the store to give my face a chance to thaw before getting back out in the frigid knife-like air.

I made it to work, although chilled to the bone. That was actually pretty dangerous. Next items to buy, ear muffs and a felt Indiana Jones style hat. anybody know where I can find a good set of ear muffs? I want the kind that wrap around the back of your head so you can wear a hat.

W8 Loss Wednesday 012308 reveal

OKC Mayer Challenges City to Lose W8

I don't know if you've heard about this or not, but Oklhaoma City Mayor Mick Cornett has challenged OKC residents to lose a million pounds. It is reported that OKC is one of the fattest cities in the nation. Check out his challenge below.

The Weekend was a little rough

First of all, I didn't get in the kind of mileage I thought I was. Actually, I did exactly what I wanted to do on Saturday...and walking wasn't one of them. However I did get a mile in. Didn't walk on Sunday. After church, I spent too much time filming the Scott Townsend Show, driving all the way back home and spending the rest of the day editing, uploading and dealing with a computer that kept wanting to crash on me.

As for eating, we had a brunch at the Doubletree Hotel after church with some great family members. I'm afraid I put too much on my plate. Really didn't have anything else until dinner time, which consisted of some cashew chicken and some rice. I only ate half of what was given to me.

Overall, I feel a malaise coming over me along with a runny nose and swollen sinuses. I went to the doctor on Saturday and he prescribed Nasonex and Allegra. I've never used a medication administerd through the nose. It's not that bad.

I ran across this website yesterday. It's about a guy named Adam Waters who went on a fat-loss program and documented his journey with photographs of himself. Great idea. I think I'll start doing this...maybe not publishing them publicly, but we'll see. The website on on my blog roll to the right. it's called the Real Time Physique blog. You should check it out. This guy even has a Youtube video of his transformation.

Monday 011408

Taking 20 minutes to eat so your brain thinks you are satisfied is a great trick. No matter how small my plate seems, I've tried the "take 20 minutes to eat" trick and it works. It's stretching out the meal to last for 20 minutes that's a chore. But I've been slowing down, putting my fork down between bites and relaxing while I eat. I am finding that no matter how small my portion might be on the plate, I still feel satisfied with that amount after 20 minutes. The hard part is when I first approach the dinner table and feel very hungry. The temptation for me is to dive in fast and furious and get fix the hungry feeling. But I wind up eating way too much and by the time my brain clicks in to Satisfied mode, I was stuffed and uncomfortable. No more.

Exercise:
Walk 1 mile (7:00am)

Breakfast:
1 banana
1 package Nature Valley Oats N Honey

Saturday 011208

Exercise: walked 1 1/2 miles (8:30am)

Breakfast:
2 eggs whipped up into an omelet. (9:30am)

Lunch: (12:30pm)
WW Chicken Enchilada Suiza
4 crackers

Dinner: (5:00pm)
Olive Garden
1/2 plate of spaghetti
1 meatball
1 bread stick
4 pieces of appetizer
1 bowl of salad

Wednesday 010908

Friday, 010408

Intake
Breakfast: (6:30am)
3 eggs
bacon
2 pieces of toast

Lunch: (11:30 am)
McAlister's Chicken salad Sandwich
Chicken tortilla soup
Lays baked potato chips

Dinner: (6:00 pm)
some crackers
2 slices of sausage

Exercise
None

Mindful eating and keeping w8 off.

Merlin Mann over at 43 folders has a great post this morning covering Reason Magazine's article on Secrets of Weight Loss Revealed.

Thursday 010308

Exercise: 7:00am walk 1 mile Intake: BREAKFAST King Size Cappuccino Banana Kelloggs Special K Bar Water (20 fl oz) Exercise: 9:30am walk 1/2 mile Intake: LUNCH 11:30am Personal Pan Pizza Salad Diet Pepsi Exercise: 3:00pmWalk 1/2 mile Intake: Snack Luna Bar (Nutz over Chocolate) Water (20 fl oz)