I would like to say thank you to all that have graciously left me motivational messages throughout this Slim Down Show Down experience. There are a couple of things that I have discovered through this process that has helped me to turn around my weight and health that I would like to share.
1. Shop for healthy items, fruits, vegetables, Mootopia, HEB real egg whites. Steer clear chips, dips, cheese, candy, sugar, salt, hidden high calorie foods. Don’t buy and take home food items that you know that you should not be eating. Why, because you will eat them.
2. One of my biggest problems that I corrected was endlessly snacking after dinner until bedtime, mostly out of habit not from hunger. If you have to eat something at night, make it an apple.
3. Adding exercise and activity to my weekly routine. Not necessarily because it’s fun but more because it makes you feel stronger and better about yourself. Push yourself, go for it, you only live once.
4. Tracking my food intake on my fitness pal. Having a clear understanding of the complexities of food and nutrition.
5. Having perfect strangers reach out to me and help me conquer my health and weight issues. The entire HEB crew and the other 24 contestants gave me a sense of love and friendship that I will forever be thankful for.
6. I look forward to helping others through the rest of my life in any way I can. To pay forward the gift that has been graciously bestowed upon me.
Thank you HEB XXXOOO
Well my friends the end is near. Next week is the HEB Slim Down Show Down finale. It is definitely bitter sweet for me. In general in my life, I have never had the kind of luck that was awarded to me when I was chosen to be one of the lucky 25 contestants. Being chosen came at a perfect time in my life. Being heavy for so long, you can either continue being obese and watch your health and life drift away, or you can make a U-turn on life and take back control, and make the most out of the life that you have left. I will forever be grateful to HEB and the lovely ladies and gents that participated in envisioning, financing, and execution of the SDSD program. I can truly say that the past 12 weeks has changed my life for the better. What concerns me is that even though we are celebrating a Finale next week, it is no finale for me. I feel deep in my heart that I am still only at the starting line of my new path in life. I feel more like maybe the training wheels are coming off next week. Am I man enough to continue this journey on my own? Will I continue to go to the gym 4 days a week? Will I continue to walk 8.3 miles every Sunday? Will I continue to watch every single aspect of my daily diet? Will I still have the drive to that it takes to loose unwanted fat pounds? The answer to this is that I don’t know? I know that I want to. I am going to approach it the way I approach everything else in my life. ONE STEP AT A TIME. The finale is on Saturday and I am for sure, undoubtedly, positively going to be at the Stevie Ray statue at 10 am. and walk the 8.3 mile trail Sunday morning after the contest has concluded. The walk on this particular day will represent a lot to me. I am man enough to continue this journey on my own. I was lucky to have people who care about me through the SDSD program and I am not going to let them down.
Last night I was dreaming something about visiting a part of town that I was unfamiliar with. I parked my truck in a parking lot and some how I was talking to some people in a neighborhood nearby about wine (go figure). I gave them some bottles of my wine to try out. Then I left and returned to where I had parked my truck, it was nowhere to be found. It had been towed. ****. I then went back to the people that I had left the wine with for some reason, they were feeling very generous and jovial from drinking my wine. They let me borrow their red truck to drive back to the parking lot where my truck had been towed from. I was very appreciative from their generosity. I drove back to the parking lot and went into an office to inquire where my truck had been towed to. When I returned outside just a couple of minutes later, to my surprise the truck that had been loaned to me as a favor, had been towed as well. Ohhh ****. I looked over at some mechanics nearby and they were just laughing at me. This sent my frustration to an intense level. I was feeling all kinds of stress, then I woke up. Ohhhh, thank you Lord. I don’t have to deal with any of that. Then I thought to myself, how can I improve on this glorious day. My first thought was to go down town and walk the 8.3 mile trail at Town Lake and then finish the day off with my regular workout at the gym, that would be a good day. OK, that’s the plan. I got up, got ready, ate enough food to fuel my 3 hour walk, and out the door I went. Needless to say when I was looking for a place to park I was double checking that I was not in a tow zone. “Being towed could have ruined my life at that moment”. I commenced my 3 hour walk, and at about the 2 hour mark I was asking myself who in their right mind does this on purpose. I finished the walk, and had an excellent workout at the gym tonight. So the moral to the story is: Be careful when parking your vehicle in an unfamiliar location because being towed can bring on considerable unwanted stress, and exerting yourself through an intensive workout can sooth your soul and reset your MOJO.
Once upon a time a long time ago there was a vintner named Sir Davideatsalot. Everyday after a long day working in the vineyard, after cleaning up, he would stand in front of his magic mirror hanging on the wall and say “Mirror Mirror on the wall who is the handsomest vintner of them all?” The mirror would promptly reply “Your Fat”. Everyday it was the same reply from the mirror, “Your Fat” “Your Fat”. Sir David finally decided that “This mirror is obviously defective, tomorrow I will travel to yonder town in search of a new magical mirror”. The next day he traveled to the nearest village to visit ye old market place. He wondered from shop to shop explaining his situation to all of the shop owners in search of a new magic mirror. He happened upon a vendor with a cart full of fresh fruits and vegetables. The cart vender explained I have an answer to your problem with your mirror. If you eat 12 to 14 servings of my fruits and vegetables everyday your mirror will have the response you are looking for. Sir David replied ” Awe, I get it, these are magical fruits and vegetables, interesting” The vendor then replied “No they are just regular fresh fruits and vegetables”. Sir David loaded his cart and promptly returned to his farm following the directions given to him from the wise produce vendor. After several weeks Sir Davideatsalot decided that it was time to test the produce vendors advice with his magic mirror. “Mirror Mirror on the wall who’s the best looking vintner of them all?” The mirror replied “Ohhh , your looking good. We may have to think about changing your name”. The mirror had so many complements about how healthy Sir David was looking that Sir David pulled up a chair and had a nice long conversation with his complementing magic mirror. And they all lived happily ever after.
The moral of the story is: The more fresh fruits and vegetables you eat each day, the friendlier your reflection becomes.
This is a word that I found in a book called, “The Worlds Smartest People Say”. The definition of this word read: “This is a person that dedicates their life to helping others find better health through, smarter grocery shopping, better nutrition, smarter eating habits, intelligent exercise habits and also help others to work through personal issues arising through the process of changing ones stars in life on the path to better health”. Down at the bottom of the definition it had a few names Kate, Shannon, Melissa, Suzanne, Sara, Pauline, Mari, Kathy, Laura. It also said that you cannot be one of these if you cannot say the word without hesitation. Sooo, if it’s in print it must be true. (It’s in print now).
Or – is this a word that I made up many years ago to try and sound unusually extraordinarily smart to my kids. Hmmm, it’s either one or the other.
Every time I show up at the gym at night he’s there, glaring at me, mocking me. I try to ignore him but I can only ignore him so long. Finally, I have to get up the nerve and go up and confront him. What’s up, you got a problem with me? He stays silent and just stares directly into my eyes. We don’t have to be enemies I tell him, lets just go back to how we were a couple of weeks ago. He just sits there and stares. I just want to reach out and slap him. That darn scale just mocks me. It won’t take back the 2 pounds it gave to me the other day. Oh yea we got a problem here. I don’t want those 2 pounds, take um back. Then I glance around the gym and everyone is staring at me, standing there yelling at the scale. Uupps, did I just do all of that out loud. My bad. Then I silently went on with my workout.
There are a few things that are easy to find out about our bodies fitness level. First is your BMI (Body Mass Index) it is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years. You can find your BMI @ http://www.bmi-calculator.net/. The second important item is your BMR (Basal Metabolic Rate) this calculates your bodies energy use in calories no matter what you’re doing, even when sleeping. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories you’d burn if you stayed in bed all day. You can find out your BMR @(http://www.bmi-calculator.net/bmr-calculator/. After you find out your personal BMR you can then follow your daily diet caloric food intake (in calories) and your exercise calorie burn above and beyond just sitting in a chair being alive. You can follow your food metrics and exercise metrics at My Fitness Pal http://www.myfitnesspal.com/ this is a excellent free fitness application that everyone interested in improving or maintaining their health should open an account. OK, after investigating these three prior suggestions there are a few more things to think about. One, is to lose a pound of fat you must cut 3500 calories from your diet either by eating less calories or by exercising more.
We can use my numbers as an example: My BMR is 2576.55 calories per day. So what that means is that I my body burns 2576.55 calories each day just for being alive. If I eat 2576.55 calories each day and do no exertion or activity technically I would not gain nor lose any weight. Of course it does matter what kind of calories that I consume Fat, Carbohydrates, Protein, Sugar. I will leave the food quality topic alone for now. So if my goal is to loose 1 pound every week I would need to cut 3500 calories from my weekly diet by eating less food or by doing more activity. Doing what makes the most since is a little of both. Something that I could do would be to eat 250 less calories per day ( an example would be to cut out eating 3 slices of bread per day from my diet, 1 slice of bread is 80-100 calories). And I could increase my daily activity to burn 250 calories more per day (an example would be to walk for 40 minutes at a walk the dog type pace).
So as you can see losing weight is really some simple math. Knowing your BMI and your BMR. And tracking yourself on My Fitness Pal.
Gaining 2 pounds from one day to the next. Hey, at that rate I could be back to my starting weight by the finale. Thus a new definition of the biggest loser. NOT!!! This is the second time I have experienced a weight gain during SDSD process. The first time was at the midpoint, I gained 3 pounds from the gym 2 days prior to the mid point weigh in. And the second time was today. I am up 2 pounds from yesterday. BOOOOO. The positive spin I can put on this is that my 3 pound weight gain at midpoint was followed by 10 days of solid weight loss. I have felt less than stellar all day today, but I was still able to drag myself into the gym tonight, unfortunately It did not reset my mojo button. Good news is, tomorrow is a new day and I am predicting an Awesome day.
Albert Einstein–photo courtesy of www.yourexcellerant.com
Happiness does not consist in pastimes and amusements but in virtuous activities. ~ Aristotle
Happiness resides not in posessions and not in gold; the feeling of happiness dwells in the soul. ~ Democritus
Every day do something that will inch you closer to a better tomorrow. ~ Doug Firebaugh
Well there is only 20 more days left until the finale. Wow how the time has flown by. I feel that I have given my best to the Slim Down Show Down contest. I have eaten healthy from day one, I have exercised more during the contest than I have in the past 20 years. I am very pleased with my weight loss achievement and health and strength improvement. I have not been able to crack the code on how to ignite the public to visit my blogs. I do feel though that I have given 100% to all of the things that have been within my control, and have had to accept the results of the things that I have little control over. Luckily I have full control over where my weight and health is going. I am very pleased and thankful to HEB and the great team that has developed and execute the SDSD program. It has been a joy and an honor to be a participant. I WILL one day reach my weight goal of under 200# and I will forever be grateful to HEB for giving me the gift of a healthy life. Without them I would most likely be putting off losing the weight and getting healthy until tomorrow just as I have done for the past 20+ years. Also a shout out to Janet who has done the 8.3 mile walk with me every Sunday since we were cut loose from fit camp. She is a trouper, she works hard and she helps to motivate me. Thanks for being my walking partner.