A Healthier Mike

A Healthier Mike - 10/23/2018

Day 5-8 - October 19-22, 2018

It wasn’t a great few days for food, but it was good for exercise. Friday, Saturday, and Sunday I did plenty of walking and hiking. I had some beers, some burgers, some bad foods, but nothing too excessive over the weekend. I had an inspirational weekend to hopefully push me back outdoors, foot health pending. I think it’s plantar fasciitis, but I can’t be sure. I’m going to work with recommended treatments and compression socks to see if it helps.

I did not avoid snacking at work on Monday, but will today. I did take the free breakfast today, but will likely avoid a heavy lunch in lieu of it. I will try to take the dog for a longer walk tonight, though my knee and foot are KILLING ME with pain and swelling, so we’ll see. I’m generally upset, too, because the weather is finally lovely. Yesterday I did not do anything but eat poorly and sleep after work, so I’ll work harder on those too. I’m re-reading a book now, so I’ll hopefully hit that “read a chapter” daily goal as well.

I feel inspired and motivated to be better, even if in just small increments. Every little bit helps.

Daily Goals:

  1. Avoid snacking at work (this includes any free breakfast)

  2. Make a healthy dinner

  3. Walk or run outside if weather and time allows

  4. Track my food intake

  5. Walk a little at lunch

Additional Daily Goals:

  1. Close all rings on Apple Watch

  2. Read a chapter

Mental Notes

  • I had one of the most amazing weekends of my life. I was inspired, awakened, and enlightened. My heart warmed a little with new friends, and I have so much gratitude I can’t even stand it. I am thankful for new friends, old friends, family, and everyone doing nice things for people. I’m just so happy and distracted by the fact that there are GOOD people out there and I had the pleasure of meeting some recently.

  • I’m going to continue my work on being happier, ditching the stress, and working harder at being a better friend and partner.

  • Letting shit out is the best. Whether it’s to a willing listener, an empty notebook, or a digital space anonymously… it feels great to get the thoughts (good, bad, indifferent) out. Clear your space and make room for the positive energy.

A Healthier Mike - 10/19/2018

Day 4 - October 18, 2018

Yesterday was… bad for health, good for flavor. I didn’t avoid free breakfast, I didn’t make a healthy dinner, I didn’t run or walk, I didn’t track, and I didn’t walk at lunch. I had beers and bad food at a movie but I had a decent lunch and I’ll have a decent lunch today too. I’m about to fly out this afternoon and I’ll be on the go, so food will be limited as I’ll end up in the middle of nowhere. I’ll be exercising daily, though, so there is that!

Daily Goals:

  1. Avoid snacking at work (this includes any free breakfast)

  2. Make a healthy dinner

  3. Walk or run outside if weather and time allows

  4. Track my food intake

  5. Walk a little at lunch

Additional Daily Goals:

  1. Close all rings on Apple Watch

  2. Read a chapter

Mental Notes

  • I was in a much better mood today, if not a little flighty. I’m completely ready for the weekend and my lack of sleep really highlights that.

  • I’m already looking forward to scattered cell signal, fresh air, and GREEN trees.

A Healthier Mike - 10/18/2018

Day 3 - October 18, 2018

Yesterday ended up being a shit show of a day for food. I had good intentions, but gave in too easily to my Chipotle bad habits. I had a big lunch, didn’t track my food beyond that, fast food for dinner, pizza for a snack, and didn’t exercise. I did close the rings on my Apple Watch, but I did not stay anywhere near my calorie goal.

I was an animal and I lost control, as I often do. I get lazy, I fall victim to laziness, and I am easily swayed into bad decisions. I got a bad haircut and It sent me in a spiral all evening, I was super tired by 9 pm so I just cashed in after eating too much. My sleep quality, probably due to having to get up to pee and having WAY too much salt all day, was very poor. The poorest all week.

I brought some squash and ground turkey today for lunch, but already had two small pieces of pizza for breakfast that I keep forgetting to log. I did avoid snacking at work yesterday, I did not make a healthy dinner, I did not walk or run, I did not track my food, and I didn’t really walk at lunch. I’m 1/5 for yesterday. Today will not be much better. Here’s to fresh air and hiking this weekend. Please gods I hope it resets me.

Daily Goals:

  1. Avoid snacking at work (this includes any free breakfast)

  2. Make a healthy dinner

  3. Walk or run outside if weather and time allows

  4. Track my food intake

  5. Walk a little at lunch

Additional Daily Goals:

  1. Close all rings on Apple Watch

  2. Read a chapter

Mental Notes

  • Today has started off poorly already, I woke up grumpy and had a shitty drive into work. Stressful and annoying. Trying to turn it around

  • I’m trying to be positive and thankful and happy about leaving tomorrow, but I’m just not quite there… hopefully by morning.

A Healthier Mike - 10/17/2018

Day 2 - October 17, 2018

I successfully made it though the day well under 2000 calories and didn’t feel deprived. I didn’t quite keep it SUPER low carbohydrate, but it was under 80 grams total. The carbs I did have came from fresh fruit and squash, not sugar or flour.

I did not exercise, nor did I try to exercise. I was lazy and depressed, so I really should have but didn’t. I did make a healthy dinner and enjoyed some dumb TV. I walked in the rain to get the mail and to take the dog out a few times. All food ingested was tracked and accounted for, even the snacks. I closed all of the rings on my Apple Watch yesterday, and intend to do the same today.

Daily Goals:

  1. Avoid snacking at work (this includes any free breakfast)

  2. Make a healthy dinner

  3. Walk or run outside if weather and time allows

  4. Track my food intake

  5. Walk a little at lunch

Additional Daily Goals:

  1. Close all rings on Apple Watch

  2. Read a chapter

Mental Notes

  • I am looking forward to some solo hiking on Saturday. My brain has been a mess, up and down, just needs some wide open space and fresh air.

  • Working on how people affect my mood is work, but paying off.

A Healthier Mike - Starting Over

Day 1 - October 16, 2018

I think I made it 10 weeks, mostly, kind of. I never make it very far, but I always tried again.

I’m going to start using Nike’s Run Club app and begin a training program that eases me into running outside, now that I can. I’m going to do the treadmill a couple of times this week before I head to Washington state for the weekend.

Honestly, my weakness is anything easier than putting in effort. If I can buy pre-cooked food, I’ll do it. If I can avoid exercise, I will. I have an excuse for everything. I enjoy exercise once I do it, and I enjoy cooking once I do it, it’s getting through the initial feeling of laziness to JUST FUCKING DO IT. I know, it sounds so lame.

It sounds lame (again), but I think seeing that I’m not meeting goals on my apps will also make feel like I need to work harder to meet them. With the NRC app and the Apple Health app, I will be reminded of my lack of ambition.

I’ll probably update in here often, but I’ll make a big update bi-weekly or monthly to update via the socials.

Today’s Goals:

  1. Avoid snacking at work (this includes any free breakfast)

  2. Make a healthy dinner

  3. Walk or run outside if weather and time allows (if not, go do a good walk w/ incline to simulate hiking on the treadmill)

  4. Track my food intake

  5. Take a lap at lunch if weather allows, if not, just walk to car and then walk around the parking garage a few times

I’ll check back in tomorrow to revisit the goals and set new daily goals. Starting on Monday, I’m going to set weekly “big picture” goals as well. Daily goals help manage the small things that lead to a big picture, but the big picture goals may help overcome the insecurities I have - we’ll see.

Mental Notes

  • I have too many podcasts and not enough time or brain space to take them all in. This gives me anxiety. SO, I’ve been unsubscribing to the more superficial ones and keeping the more meaningful ones.

  • I’ve started writing down every though I have and simply doing that makes me feel so much better

  • The Breathe app on my Apple Watch is lovely.

A Healthier Mike - Week 10

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INTRODUCTION

Welcome to the Week 10 recap. It was another bust. So, in light of my choices, I’m reworking my plan. Low carb is a quick way to lose weight, but has never proved to be sustainable for me or anyone near me because we simply give up and go back to our old ways.

Over Week 11, I plan to figure out a plan for me, my health, and my lifestyle. More frequent exercise, a variety of exercises, cooking at home, more vegetables, more fresh food, less sugar, and more fun hopefully.

WEEK 10 - SEPTEMBER 10-16

This week was somewhat better, until the weekend when all hell broke loose. I have not tracked food since Wednesday, had too much food, and drank too much beer. Shocking, I know. HA.

What I do, when being good:

  • Eating between 11 AM and 7 PM most of the time

  • Eating under 2000 calories, but not worrying if it’s over and due to vegetables

  • Lower carbohydrate - not eating unnecessary carbs

  • Allowing a day every now and then for indulgences

  • Walking every day of the week

  • Continuing on with the Couch 2 5K

Long Term Goals:

  • Lose a total of 34 lbs by the time I turn 34 on 12/06/1984

  • Maintain a weight low enough to enjoy kayaking, canoeing, hammock swaying, and cycling

  • Continue with running until I can finally run a 5K in full

  • Create new goals

  • Go a full month with 10,000 steps per day

  • Become fit enough to do an all-day trek with thousands of feet in elevation change

  • To fit in to my puffy vest and other outdoor clothes that don’t really work for chubby folks

CHARTS & INFO

Things I’ll track: calories, exercise, weight, happiness level, difficultly level, and other stupid stuff via a spreadsheet.

WEEKLY FAVORITES

  • Fresh, uncooked, zucchini in my salads

  • Hazelnuts

  • Cold Brew on draft

  • Supportive people

NON-SCALE VICTORIES

  • Running again!

GOING FORWARD

It’s another week out of town for me, so I’ll be eating out for most of my big meals and potentially work 10-12 hour days. I’ll use the hotel gym and work to make smarter choices while eating out - it’s going to have to start as simple as that.

Week 11 has started, at this moment, and I’m working on portion control and choosing healthy options. I limited my food intake from the hotel breakfast, I have a packed lunch with fruit, veggies, and tuna. I’m ready to try harder.

CURRENT FACE PHOTO, 9/17/2018

Got some work to do, folks.


A Healthier Mike - Week 9

A Healthier Mike - Week 9.jpg

INTRODUCTION

Some of my main reasons for wanting to drop the weight and get healthier: (I'm going to try to share new ones weekly)

  • I want to feel less heavy

  • I really want to exercise without dying

  • I don't want to spill over my seat on a plane

  • I want to fit into the jeans I have in the closet

  • I just want to be able to purchase pants from a normal place for normal purposes

  • I REALLY want to get a kayak for next summer in Minnesota and Michigan (and all year in Texas)

WEEK 9 - SEPTEMBER 3-9

This week was wrecked. It started with being on vacation, though I did exercise by mowing a lawn, but I didn't stop eating the crap. By Thursday, I was feeling it. I felt bad. I felt heavy. I felt sluggish. Thursday started with good intentions - the idea of less sugar and refined carbs - and quickly ended with pizza and wine. Friday came and went, with more hope. I went shopping for good foods on Friday and made a bunch of chicken in the InstaPot for the weekend/week ahead.

My weight is high and I'm bloated. I do this. With money, with food... I get bloated with stuff or calories. I go through phases of being a complete idiot about food and I'm already paying for it. My body is becoming less forgiving these days, and I can't live this way forever. So, I'm in correction mode. Over the weekend I meal prepped for work lunches. I plan to get back to Couch 2 5K by going back and redoing week 4, during the next week.

I wasn't sure how to approach this week in review nor was I sure I was going to be fully honest. In truth, I slacked off and gained weight and I feel it which is punishment in and of itself. It's not about the scale, though seeing it go up instead of down really motivates me to be less stupid and more active. You'll see I logged nothing for week 9, and my weight went up.

What I do, when being good:

  • I'm intermittent fasting - when scheduling allows, it can be difficult with travel and work

  • I sometimes have bulletproof coffee on my commute in to work (coffee + butter + MCT oil)

  • I'm low carb, usually around 20g net carbs/day

  • I'm low calorie, around 1750-1800

  • I'm no sugar, ain't got time for sugar

  • I avoid artificial sweeteners, mostly - but I've become kind of lazy on this

  • I still enjoy food (EVERY DAMN DAY--see weekly favorites below)

  • I drink a lot of water

  • I am doing Couch 2 5K (C25K app)

CHARTS & INFO

Week 9 log.JPG

 

WEEKLY FAVORITES

  • Cold Brew

  • MIO orange

  • Crushcraft Thai food

  • Supportive people

NON-SCALE VICTORIES

  • Realizing I felt like crap, which isn't a victory really but more of a wake up

GOING FORWARD

  • Meal prep for the work week, salads for days

  • Brainstorming how to get through two weeks on the road - getting more creative with my food on the road, taking a big cooler, etc.

  • Running again - starting over on week 4 of C25K, knowing that running isn't my jam but it feels good to do something.

  • Researching the machines in the gym to start resistance training

  • Eating less, eating better (going to work to stay low carb, but we shall see)

CURRENT FACE PHOTO, 9/10/2018

Still feelin' this look, so there is that.


A Healthier Mike - Week 8

A Healthier Mike - Week 8.jpg

INTRODUCTION

Some of my main reasons for wanting to drop the weight and get healthier: (I'm going to try to share new ones weekly)

  • I want to feel less heavy
  • I really want to run without dying
  • I don't want to spill over my seat on a plane
  • I want to fit into the jeans I have in the closet
  • Earned treats - I need to work on this
  • I REALLY want to get a kayak for next summer in Minnesota and Michigan (and all year in Texas)

WEEK 8 - AUGUST 27 to SEPTEMBER 2

This week was a little different, but it wasn't really at all. I was out of town again for work all week, and came home for one night before flying to Michigan where I am right now. I did well while out for work, sticking to my calories mostly. I tried hard to hold out on giving in to temptation until I was in Michigan, knowing I would be eating and drinking poorly.

It was a struggle of a week, as I was getting bored of eating lunch in my work truck and growing tired of eating out every night. A few days I was over on calories, which wasn't hard to do because I resorted to bored eating. I didn't gain a lot of weight, and in fact, weighed the lowest but felt like crap.

I found myself craving exercise and greens, which is good, but I didn't listen to my body. I got up and didn't run or even walk and I felt it. I did go swimming and did spend time outdoors but no hiking was done due to time constraints related to family visiting.

I didn't do well with exercise and I will remedy this. I need to get back to daily exercise and food journal writing - getting it all out there. My schedule is kind of good for the next 10 days, but will return to being out of town for the last two weeks of September. We have our annual camping/family trip the end of September and that will be a splurge, I'm sure. It's all about balance and remembering I need to earn these treats. I felt like crap not doing anything and I didn't feel well eating the junk, so I'm optimistic for getting back on track.

While in Michigan, I ate a lot of vegetables between the beer, donuts, and pizza. I drank an adequate amount of water, but was not nearly as hydrated as I should have been. I'm using all of these feelings moving forward. I'm still not beating myself up, because I'm focused on the right track and making a true lifestyle change for the majority of days.

I'm going to track more accurately, also, as I'm almost sure my calories were slightly misrepresented because my portions were a little off without a scale. I am really feeling handsome right now, so that's also motivation going forward. I know it's not all about looks, but with a fresh haircut and compliments from my family since seeing them in June, I am even more motivated to push through this. Seeing a big fat "zero" under the exercise logged makes me a little sad. Hopefully the Texas weather cooperates for more hikes, even if they're just at my local haunts.

What I do, when being good:

  • I'm intermittent fasting - when scheduling allows, it can be difficult with travel and work
  • I sometimes have bulletproof coffee on my commute in to work (coffee + butter + MCT oil)
  • I'm low carb, usually around 20g net carbs/day
  • I'm low calorie, around 1750-1800
  • I'm no sugar, ain't got time for sugar
  • I avoid artificial sweeteners, mostly - but I've become kind of lazy on this
  • I still enjoy food (EVERY DAMN DAY--see weekly favorites below)
  • I drink a lot of water
  • I am doing Couch 2 5K (C25K app)

CHARTS & INFO

Week 8 Calories.PNG

 

WEEKLY FAVORITES

  • Zaxby's Blackened Blue Salads w/ Ranch & Diet Coke
  • Salami and cheese
  • Avocados
  • Have I mentioned Diet Coke, damn it I'm back on the sauce
  • Brandless cheese puffs - dried & puffed cheeses
  • Lunch meats

NON-SCALE VICTORIES

  • Pants are falling off
  • Plane seats were way less tight
  • Travel less stressful due to my body

GOING FORWARD

  • I plan to get back to C25K, week 5
  • I have my apartment gym again since I'll be home for 10 days
  • I went for a short walk with my Gramma today
  • I see results, feel results, and want to continue to feel those things
  • More water, more veg, less junk
  • No beer til the end of the month

CURRENT FACE PHOTO, 9/3/2018

I'm feeling pretty good this week, but know it will all fade if I don't keep going.


A Healthier Mike - Week 7

A Healthier Mike - Week 7.jpg

INTRODUCTION

Some of my main reasons for wanting to drop the weight and get healthier: (I'm going to try to share new ones weekly)

  • I want to feel less heavy
  • Some of the best places of scenery require some hiking and I'd like to be more at ease about getting to them
  • I don't want to spill over my seat on a plane
  • I want to fit into the jeans I have in the closet
  • Earned treats - I need to get back to this

WEEK 7 - AUGUST 20-26

This week was recovery mode, again. I went all week after Utah and did well until Friday. Friday started out okay, then it went down hill. I had cookies, prosecco, and beer. I spent Saturday hungover and eating whatever I wanted, which wasn't good for me at all. Live and learn, and above all don't give up.

I find that I need to indulge occasionally, and in between I can do alright. I am weak when it comes to socializing and the if you look at the graphs I didn't log on the weekend or even the end of Friday because I was ashamed and couldn't keep up.

I was out of town for work, again, and I ate well while out. I had salads for dinner and appropriate levels of calories for most lunches. I ran one day, but had no running beyond that. I'm falling behind, I know, and I need to get back to it. I can do it. As you will see in the weight graph, I went back on track after Utah and leveled out but then gained after the weekend binge when I weighed myself Sunday.

  • I'm intermittent fasting - I would normally eat between 11 & 7, but I've been getting back to the hotel after 7 for work and eating late which throws me off.
  • I sometimes have bulletproof coffee on my commute in to work (coffee + butter + MCT oil)
  • I'm low carb, usually around 20g net carbs/day
  • I'm low calorie, around 1750-1800
  • I'm no sugar, ain't got time for sugar
  • I avoid artificial sweeteners, mostly - but I've become kind of lazy on this
  • I still enjoy food (EVERY DAMN DAY--see weekly favorites below)
  • I drink a lot of water
  • I am doing Couch 2 5K (C25K app)

CHARTS & INFO

Week 7 calories.PNG

 

WEEKLY FAVORITES

  • Zaxby's Blackened Blue Salads w/ Ranch & Diet Coke
  • Salami and cheese
  • Avocados
  • Have I mentioned Diet Coke, damn it I'm back on the sauce
  • Brandless cheese puffs - dried & puffed cheeses
  • Lunch meats

NON-SCALE VICTORIES

  • I finished week 4 of C25K, barely
  • Managed to do alright on the road for work
  • Always bouncing back after bad eats

GOING FORWARD

  • Will work to do better on the weekends, after this weekend since I'm going to Michigan and will not be in control of everything and have family dinners/drinks ahead. I will not have a crappy time because of something I can't eat
  • I will run again, if this week allows... getting back to the hotel late, eating late, etc really throw me off. 12 hour days, including commute to field location is killing my jam.
  • Continue to try and not be all messed up from screw ups

CURRENT FACE PHOTO, 8/27/2018

I'm looking a little puffy, but hopefully that subsides this week.


A Healthier Mike - Week 6

A Healthier Mike - Week 6.jpg

INTRODUCTION

Some of my main reasons for wanting to drop the weight and get healthier: (I'm going to try to share new ones weekly)

  • I want to feel less heavy
  • Some of the best places of scenery require some hiking and I'd like to be more at ease about getting to them
  • I don't want to spill over my seat on a plane
  • I want to fit into the jeans I have in the closet
  • Earned treats - keeping this because it's motivating

WEEK 6 - AUGUST 13-19

This week was not quite normal, but not as bad as it could have been.  I only logged my food in MFP Monday through Thursday, because most of Friday through Sunday was eating out and less than stellar phone signal.  I have no real idea of how many calories I had while in Utah, but it wasn't low and it wasn't low-carb.  I'm up four pounds, but I don't feel too bad overall - just a little puffy and "full" in the stomach.

I made some smart choices over the weekend... getting a side salad instead of fries, getting cole slaw instead of fries, and not drinking regular soda pop.  I had bread, syrup, and sweets along with beer.  I'm going back to normal this week and we'll see how things level off.

As far as Couch 2 5k went, I didn't get "Week 4, Day 3" done last week, so I'll just have to find a way to incorporate it this week.  We hiked all day Saturday and in the morning on Sunday so it isn't as if I didn't exercise at all.  I want to stay true to the Couch 2 5K training, so we'll try again this week and do four days to get back on track.  My left heal is hurting, and my legs are quite sore from our Sunday morning hike to Delicate Arch, but we'll see at the hotel gym this evening how things go.

  • I'm intermittent fasting - I eat between roughly 11a-7p only
  • I sometimes have bulletproof coffee on my commute in to work (coffee + butter + MCT oil)
  • I'm low carb, usually around 20g net carbs/day
  • I'm low calorie, around 1750-1800
  • I'm no sugar, ain't got time for sugar
  • I avoid artificial sweeteners, mostly - but I've become kind of lazy on this
  • I still enjoy food (EVERY DAMN DAY--see weekly favorites below)
  • I drink a lot of water
  • I am doing Couch 2 5K (C25K app)

CHARTS & INFO

Week 6 Calories.PNG

 

WEEKLY FAVORITES

  • Cream cheese
  • Stuffed peppers
  • Breakfast foods
  • MIO lemon lime
  • Side salads
  • Lunch meats

NON-SCALE VICTORIES

  • Did 67% of Couch 2 5K Week 4
  • Managed to do alright while being on the road all week for work
  • Not feeling terrible about my weekend away eating habits

GOING FORWARD

  • Working on getting back on track - appropriate calories and carbs
  • Back to running, hoping to finish week 4
  • No more "off plan" meals until Michigan in two weeks

CURRENT FACE PHOTO, 8/20/2018


A Healthier Mike - Week 5

A Healthier Mike - Week 5.jpg

INTRODUCTION

Some of my main reasons for wanting to drop the weight and get healthier: (I'm going to try to share new ones weekly)

  • I don't want to lose the progress I've made (keeping this one, very relevant this week)
  • I feel better already
  • I want to be able to use my laptop on an airplane
  • Actually, I want to be able to feel comfortable on an airplane
  • I want to feel like I've earned treats - I mean, most food is good but treats are REALLY good and I think they should be earned.  (Beers after a run or hiking, occasional ice cream, special birthday things, etc)

WEEK 5 - AUGUST 6-12

The week was pretty normal until Thursday... Thursday I went out for a friend's birthday dinner at one of our favorite BBQ places in Fort Worth.  I had the smoked turkey, so good, with a little sauce (not very low-carb, but whatever) and then I had a side of their super delicious potato salad.  I shouldn't have had the whole side, I should have had coleslaw, and I should have just said no to the sorbet afterwards, but I didn't.  These choices were all made with intent, keeping the calories low, but not low enough, and with the mindset that I'll reset and go back to normal the next day.  This was different than the slip up on our way home with fast food from week four, this was intentional and I was in control.  The truth, though, I have no regrets and zero guilt about anything.  The only way I'd feel guilty about it, is if I lied to myself and this blog about what I did - so I'm not going to do that.

I will say, eating the sorbet on Thursday really did make me feel weird.  It was delicious and fresh, but the "hangover" from the sugar is killer.  Friday morning I felt hungover, strung out, and kind of jittery.  On Friday when I felt kind of off it really hit me that excessive sugar really had me feeling that way all the time.  I have a pint of ice cream in the freezer for a special treat in December, when I turn 34, but I'm already reconsidering giving it away to a friend instead.  I won't jump to any conclusions just yet, so I've included a note on the carton to remind me it's a treat for a goal.

I was over on calories a few days this week which is weird, but I was within my macros so I'm not as upset.  I need to work on my bored eating and my "giving in" to doing whatever I want.  I survived, still felt mostly good, so I'll take the notes and apply it to next week. 

  • I'm intermittent fasting - I eat between roughly 11a-7p only
  • I sometimes have bulletproof coffee on my commute in to work (coffee + butter + MCT oil)
  • I'm low carb, usually around 20g net carbs/day
  • I'm low calorie, around 1750-1800
  • I'm no sugar, ain't got time for sugar
  • I avoid artificial sweeteners, mostly - but I've become kind of lazy on this
  • I still enjoy food (EVERY DAMN DAY--see weekly favorites below)
  • I drink a lot of water
  • I am doing Couch 2 5K (C25K app)

CHARTS & INFO

Week 5 calories.PNG

 

WEEKLY FAVORITES

  • Jalapeno poppers
  • Making chicken in the instant pot, shredding it, using it for everything
  • Avocados
  • Peanuts
  • Salads with a few blueberries for a change of pace
  • Bulletproof coffee is killin' it
  • Salsa and salsa verde
  • Stuffed peppers
  • MIO drink enhancer - orange/tangerine

NON-SCALE VICTORIES

  • Did Couch 2 5K Week 3, it's sucking less but still a challenge
  • Not being hungry
  • Avoiding office sweets and people's persuasive techniques
  • I managed to eat some food off-plan and didn't spiral out of control
  • I learned a valuable lesson about that off-plan food and how it works with me

GOING FORWARD

  • Going to adjust my calories again, as I've started to creep up from bored eating
  • Working on exercising MORE (like, maybe voluntarily off the training schedule)
  • New recipes, more inventive cooking

Week 6 will be spent in a hotel then in Utah.  Week 7 will be in a hotel.  Week 8 will be in a hotel.  Week 9 & 10 will be home, Week 11 & 12 will be in a hotel.  I have a lot to overcome in the next few weeks - eating on the go, eating out, and maintaining my exercising.  It's going to be a true challenge, but other than writing blog posts and working all day what else do I have to do?  I have a hotel gym down the hall, a grocery store down the road, and no one to hang out with so I'm hoping that's a recipe for success.

CURRENT FACE PHOTO, 8/6/2018


A Healthier Mike - Week 4

A Healthier Mike - Week 4.jpg

INTRODUCTION

Some of my main reasons for wanting to drop the weight and get healthier: (I'm going to try to share new ones weekly)

  • I'm not stopping because I don't want to lose the progress I've made
  • I want to hike harder
  • That desire to buy a bike is there - even just for paved paths for now and bikes have weight limits. I'm getting close to being at or below that limit.
  • This is definitely a repeat, but I want to be able to buy pants or shorts from a store, in person and not just online, when I need a replacement
  • I want to be an inspiration for people like me - who've tried and succeeded and failed and keep trying.

WEEK 4 - JULY 30-AUGUST 5

Avocados made their triumphant return to my diet for this week and I couldn't have felt more full all day.  An avocado at lunch really held me over through dinner, requiring me to eat less.  Overall, the week went by rather quickly and my meals were all pretty tame.  Sunday, August 5 was a bad day for my macros, though, as I caved and ate some Carl's Jr. on our way home from a quick camping trip in New Mexico.  I don't know what I was thinking, but I did keep my total daily calories around my limit so I don't feel too bad.  The biggest thing is to get over it and get back to it, which I did.

On Friday night, my other half and I started a 9.5 hour drive to the mountains in New Mexico to camp and hike.  My eating schedule was a little off over the weekend, but has returned to normal.  Anyone doing a low-carb life knows that fruits are often off-limits, but I did eat some blueberries and blackberries this weekend as well as some red wine.  For Week 5, all eating plans are back to normal.

  • I'm intermittent fasting - I eat between roughly 11a-7p only
  • I sometimes have bulletproof coffee on my commute in to work (coffee + butter + MCT oil)
  • I'm low carb, usually around 20g net carbs/day
  • I'm low calorie, around 1750-1800
  • I'm no sugar, ain't got time for sugar
  • I avoid artificial sweeteners, mostly - but I've become kind of lazy on this
  • I still enjoy food (EVERY DAMN DAY--see weekly favorites below)
  • I drink a lot of water
  • I am doing Couch 2 5K (C25K app)

CHARTS & INFO

Week 4 A Healthier Mike.JPG

Below, is the past month.  I like this graph, but it doesn't rule me...just motivates me.

Week 4 Monthly Update Weight.JPG

WEEKLY FAVORITES

  • Ham + garden veggie cream cheese rolloups
  • Making chicken in the instant pot, shredding it, using it for everything
  • Avocados
  • Broccoli & zucchini
  • Hazelnuts (dry roasted from Trader Joe's)
  • Bulletproof coffee!
  • Not really eating a traditional dinner - kind of a bunch of little things
  • Chameleon Cold Brew - Pecan Coffee

NON-SCALE VICTORIES

  • I made it through C25K week 2!  Getting easier to go, at least...
  • I've been less hungry overall, especially in the evenings
  • I hiked at 8200ft and didn't die, though it was hard to breathe!
  • I managed to eat crap food, but didn't spiral out of control because of it
  • I had red wine without regret

GOING FORWARD

Looking ahead to Week 5 and it means the third week of Couch 2 5K (C25K) and continuing the path of eating less, eating smart, and staying low carb for me.  I go to Utah in less than two weeks and I'm ready to hike some red rocks and keep trying to find the balance when I'm there.  Learning from this weekend's "off-plan" eating, I know I can limit myself to appropriate amounts of calories if carbs end up being higher.  This whole project/lifestyle change/whatever is about learning new habits and it's certainly a work in progress.

Sunday's slip from the diet wasn't a derailment and did not cause a spiral.  My other half really helped with that, calling me out on my bullshit of how I used to turn a slip into a spiral.  The fact is, I ate that shitty fast food and I loved the taste but was legitimately not hungry for the rest of the day.  I felt uncomfortably full eating the majority of a day's calories in one meal, and thus didn't need much more.  I listened to what my body was telling me and I slowed down to understand that.  It is easy to see how I used to eat as much in one sitting or one day as I did without thinking.  It is scary to think that part of me still wants to eat that way and that is precisely why I need to keep going - retrain the brain.

Sunday was a learning experience and it came at a good time as I'll be off to Utah in less than two weeks and I'll have to face the off-plan food again.  I'm ready for the challenge.

CURRENT FACE PHOTO, 8/6/2018


A Healthier Mike - Week 3

A Healthier Mike - Week 3.jpg

INTRODUCTION

Some of my main reasons for wanting to drop the weight and get healthier: (I'm going to try to share new ones weekly)

  • I want to trail run
  • I want to continue this path of feeling good
  • I want to get to a point where I don't need the junk
  • I want to be able to go on a group adventure without all of this anxiety that I'm not good enough and this process is part of the bigger process of reducing my anxiety
  • I want to feel confident in my physical abilities
  • I want to take the stairs, without getting so winded

WEEK 3 - JULY 23-29

I'm slowing down on my cheese intake - because I can shovel it in like no other.  I was missing avocado last week, so the ones I bought finally ripened enough for this week.  I've reduced my intake of cashews, almonds, and other mixed nuts because I was a little too heavy into them on a daily basis.  More greens, more broccoli, and more tomato!  I'm toying with the idea of reintroducing bullet proof coffee into my mornings, but we'll see... I've ready you can do it without really interfering with intermittent fasting, but it doesn't feel logical.  Maybe intermittent fasting needs to go, so long as I set an end time for eating to continue to prevent endless night snacking.

  • I'm intermittent fasting - I eat between 11a-7p only (but thinking this will change as I need a little more of an energy boost in the AM)
  • I'm low carb, usually around 20g net carbs/day
  • I'm low calorie, around 1750-1800
  • I'm no sugar, ain't got time for sugar
  • I avoid artificial sweeteners, mostly - I've had the occasional piece of gum or diet coke
  • I still enjoy food (EVERY DAMN DAY--see weekly favorites below)
  • I drink a lot of water

CHARTS & INFO

A Healthier Mike - Cals Week 3.jpg

WEEKLY FAVORITES

  • SALADS - When you make a good salad, it's so satisfying
  • Making chicken in the instant pot, shredding it, using it for everything
  • Avocados - I missed you last week
  • Grapefruit and Lime Bubbly brand sparkling water
  • Salami roll-ups
  • Bringing 40 oz of coffee to work every day in my HydroFlask
  • Extremely dark chocolate in moderation, usually best with some hazelnuts or pecans
  • Avocados + Salsa + Sour Cream whipped together w/ lime juice (over chicken or with greens too)

NON-SCALE VICTORIES

  • I was out in the field for work this week and I successfully avoided eating everything I brought along in the truck for lunch before lunch.  I didn't sit and eat the nuts and trail mix all in one shot like I have in the past.  Victory was mine.
  • I finished Couch 2 5K week one - hell yes.  As someone who was getting winded at long walks because I let myself go so long, I am impressed with myself for not giving up.  It wasn't AS difficult as I had imagined, but it was NOT easy.  Maybe, just maybe, I'll run regularly.
  • Going with the flow at a restaurant that really wasn't designed for my current program - I wasn't too worried and found something that worked without much internal panic.  It was a Mexican restaurant and I didn't eat a single chip, that's self control, because old Mike would have had a whole bowl to himself.

GOING FORWARD

Follow along, or don't, but don't give me shit.  The format for the blog is in development, but I'm working on it.  If you have tricks or tips that worked for you, feel free to share them - I'm open to trying most ideas.

I've lived my life eating and drinking whatever (and however much) I wanted without thinking of the consequences.  I would eat too many helpings, I would drink too many empty calories, I'd eat the wrong foods too often, and I didn't even think about it.  I gained weight and lost physical ability and peace of mind.  I am not sitting here beating myself up for these choices, I'm just working to change the mindset I have towards the choices going forward. I'm essentially working towards finding the balance.  As simple as it may be to see, when I'm in the moment I often can't see the balance of what I need to do.  By working on the mindset around being healthy, being very real with myself, and completely changing what it is I want out of life I am working to find the balance between being super healthy and practical.  These two things can be the same thing, I see it all over.  Here's to balance.

I'm done worrying about my upcoming trip to Utah in about three weeks.  I was getting very deep within my brain about making smart eating choices and worried about completely derailing any train I was on - but I'm done.  This week proved I can avoid snacks, make any restaurant work, and that I'll be okay.  Yeah, I'll probably indulge a bit, but we'll be hiking and the moment I get home I can get right back to regularly scheduled programming.

Week 4 includes the second week of Couch 2 5K training and I'm kind of looking forward to it.  I may not be saying that after I'm done, but we'll see.  The main thing is that it didn't get easier, but I never felt overwhelmed - it's the perfect training for someone not into training.

CURRENT FACE PHOTO, 7/30/2018


A Healthier Mike - Week 2

INTRODUCTION

When you don't think about it, it's easy.  I stopped stressing about things, stopped worrying about a lot of things, and I'm rolling along alright.  I have my staple food items in stock, have plenty of ice water, and I'm going to attempt to get to bed earlier.  I'm less hungry overall, since cutting portions and eating on within a window of time.  For week 3, I'm starting to take the stairs again and I plan to incorporate some additional cardio which means braving the little gym at the apartment complex due to high heat advisories outside.

Some of my main reasons for wanting to drop the weight and get healthier: (I'm going to try to share new ones weekly)

  • I want to fit into my puffy Patagonia vest
  • I want my clothes to fit better, so I don't have to buy new ones
  • I want to be out of fat pants - I'm at the largest waist size I've ever been
  • I want to be able to fit into outdoor stuff
  • I want to feel confident joining group outdoor stuff
  • I want to try stand up paddle boarding
  • I want to climb mountains

WEEK 2 - July 9-22

Had a training on Wednesday, and ate out... I couldn't accurately calculate my breakfast but I'm hoping it was close enough.  I ate very little the rest of the day to keep it in check, just in case.  It seems that at some point, on each day, someone tried to get me to indulge in a habit I'm trying to change.  Without fail, every day, someone has tried to get me to eat or drink something I am trying to avoid in order to form new habits and it is taking all of my strength not to give in to their persuasion.  It's easy to say "to hell with it" and give in, but it is more fulfilling to stand my ground.  I may become less social, because most social situations involve food, but I am trying my best to pre-eat or wait to eat and order club soda vs. high calorie mixed drinks.

  • I'm intermittent fasting - I eat between 11a-7p only
  • I'm low carb, usually around 20g net carbs/day
  • I'm low calorie, around 1750-1800
  • I'm no sugar, ain't got time for sugar
  • I avoid artificial sweeteners, mostly - I've had the occasional piece of gum or diet coke
  • I still enjoy food (EVERY DAMN DAY--see weekly favorites below)
  • I drink a lot of water

CHARTS & INFO

July 9 to 22 Calories.JPG
July 9 to 22 Weight.JPG

 

WEEKLY FAVORITES

  • SALADS - When you make a good salad, it's so satisfying
  • Making chicken in the instant pot, shredding it, using it for everything
  • Using red wine/apple cider vinegar for my salad dressing (or lemon juice)
  • Hard cheese - aged, extra sharp cheddar to be exact
  • Tangerine La Croix
  • In & Out Protein Style Double-Double post hiking

Non-Scale Victories

I successfully avoided cake and sweets at work - ALL WEEK.  The struggle is always very real at work because of vendors coming in with treats.  Someday, maybe, I'll enjoy treats responsibly.  Confession time:  I used to go to the break room where the treats were, say cookies, and eat a cookie there, bring two back to my desk, and possibly go back for another.  Yeah, I did that.  Four cookies is a bit much for one sitting, eh?  This is part of my process, getting out of the mindset that to enjoy something I need it in excess, and is something I'm conscious of and working on going adjusting.

My abdomen is less bloated, so that's making me happy.  Bloating is such a big part of eating like crap and it's nice when you're not full of gas and puffy.  I feel less heavy, in terms of where I am mentally about this whole thing, and that is something to celebrate.

GOING FORWARD

Follow along, or don't, but don't give me shit.  The format for the blog is in development, but I'm working on it.  If you have tricks or tips that worked for you, feel free to share them - I'm open to trying most ideas.

I've been thinking about my upcoming trip to Utah in August and how I'll manage my eating.  When driving around, I tend to eat more out of boredom so it'll be a self-control game more than anything.  I do plan to break the "low carb" life because we will find a brewery and a new restaurant to try.  I'm not going to let people bring me down for a "cheat day" or allow myself to go overboard, it'll have to be a balance.  I'm going to mind my caloric goals, make sure I hike (exercise) enough to help, and just enjoy the weekend.  I have a few weeks before I go, so I'm just starting the mental prep now.

CURRENT FACE PHOTO, 7/23/2018

A Healthier Mike - Week 1

Introduction

I'm going to start documenting my progress and thoughts surrounding my current personal battle to get healthier because I need public accountability to push me along.  I'm currently adjusting my life to be healthier, happier, and ultimately more forward looking.  I'm eating less, eating fresh, drinking less alcohol to achieve these goals, and changing my mindset about how I consume food.  I'm going to begin training for a 5K, which isn't much for some, but will be a major deal for me if I can run even half of it; I've got 60 days to train.

Some of my main reasons for wanting to drop the weight and get healthier:

  • I want to kayak, and most kayaks have a weight limit of 275-300lbs
  • I want to buy a bike and ride the paths and trails here
  • I want to feel better when outdoors when I'm hiking or adventuring
  • I want to feel better about the way I look - not talking hard body, just less soft
  • I want to run a 5K and possibly get into trail running
  • I want to sit in my car and not feel like I'm ruining my seat

Week 1

I've survived a solid week of eating less and I don't feel deprived of the good stuff.  Once I started tracking my food intake, I realized I was eating enough for a couple of people.  This isn't uncommon for me, and it's been a realization I've had before, but it's always shocking.  So, for the past week I've kept it around 1800 calories with no exercise.  I plan to incorporate the exercise very soon, once I figure out the apartment gym situation.

I have a history of overeating, eating when I'm bored, eating when I'm depressed, eating when I'm excited, and just plain eating when I'm not even hungry for the sake of eating something.  It's safe to say I have an unhealthy relationship with food and this is my honest attempt at rectifying that relationship.  I am working to move to the mindset that food is fuel, but can be enjoyed as such, but isn't necessary to be healthy.

Currently, I'm living the low-carb life and it's fine, but I don't know if it will be sustainable or necessary as I increase exercise, continue a leveled intake of calories, and work to change my mindset to food as fuel.  I sound like a contradiction saying food as fuel and doesn't require enjoyment but I don't want to give up good beer or the occasional dessert, but it's where my head is right now.  As it stand, I haven't earned that good beer or dessert and thus I want to work to a lifestyle of earning it instead of just taking it.  This mentality is sprinkled throughout my life - just doing what I want without thinking if I've earned it.  Travel... have I really saved enough for this experience?  I could go on, but the point has been made.

  • I'm intermittent fasting - I eat between 11-7 (ish) only
  • I'm low carb
  • I'm low calorie
  • I'm no sugar
  • I avoid artificial sweeteners, mostly
  • I still enjoy food
  • I drink a lot of water

Charts & Info

 Caloric Intake for the last 7 days... I did add that I burned calories on Saturday for hiking and swimming.  I'm target for calorie goals, once you subtract the exercise.  Saturday was a struggle because we were out on the lake, but that is something to work on for future outings.

Caloric Intake for the last 7 days... I did add that I burned calories on Saturday for hiking and swimming.  I'm target for calorie goals, once you subtract the exercise.  Saturday was a struggle because we were out on the lake, but that is something to work on for future outings.

 In reality, the bloated week before I was closer to 349... after de-bloating and eating less and cutting most of the sugar out, I'm down to 328.8 today!  I'm not obsessing about my weight, but I'm weighing daily because it motivates me to keep going, even if I stay the same, I'm better than I was before.

In reality, the bloated week before I was closer to 349... after de-bloating and eating less and cutting most of the sugar out, I'm down to 328.8 today!  I'm not obsessing about my weight, but I'm weighing daily because it motivates me to keep going, even if I stay the same, I'm better than I was before.

Weekly Favorites

  • Broccoli
  • Making chicken in the instant pot, shredding it
  • Using red wine/apple cider vinegar for my salad dressing
  • Eggs of any kind
  • Tangerine La Croix

Going Forward

Follow along, or don't, but don't give me shit.  The format for the blog is in development, but I'm working on it.  If you have tricks or tips that worked for you, feel free to share them - I'm open to trying most ideas.  My biggest thing will be to just keep going and to break my lazy cycle of doing nothing but eat and watch TV when I get home from work.

Current Face Photo, 7/17/2018

 Serious, in color

Serious, in color

 Smiling, in B&W

Smiling, in B&W