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Woot! Solidly back in maintenance range!

Monday, December 19, 2011


I use Physicsdiet.com to track my weight because it calculates a weighted moving average, smoothing out the fluctuations. (Depending on how much salt I have, I can fluctuate up to 4 lbs from one day to the next.)


My actual scale weight this morning was 154.8, the lowest I've weighed since March 2010 and 0.2 lbs under the center of my current goal range (155). My range is +/- 3% centered around 155 (150.4 - 159.7). It's based on the logic spelled out in this research paper: ikeepitoff.com/2011/09/maintenancede

I have a friend who thinks I'm probably going to settle out at a weight around 145. I think that's his medical opinion, but it might be his opinion as a kayaker, since he's both. We'll see.

My % body fat has been dropping nicely too.


In this general range I have gotten my body fat under 20% before and I'm shooting for that again.

So I'm continuing to aim for 150g of protein a day and continuing my heavy strength training alternating with cardio. I'm increasing my daily calorie target to about 1600 calories for now (up from 1500) to slow down the weight loss a little.

OH, and a kayak news flash. Now my hand roll is solid in the pool on my "on" side in my playboat and I got one on my "off" side last night!

And yes, I'm still paddling. Outside. In 29 degrees F.

That kayaking trip to Costa Rica next month is looking better and better. LOL

  Member Comments About This Blog Post:

THETURTLEBEAR 12/22/2011 11:28AM

    Way to go! Thanks for the great links to the articles on body composition assessment options. I decided to get a scale like yours and do periodic comparisons.

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JOAN_HEO 12/21/2011 1:23PM

    Great blog and even greater results! BIG congratulations to you. I'm so jealous that you can still paddle!

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KAYOTIC 12/20/2011 10:50AM

    Fantastic! I have to admit I love those graphs....

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CTINAARTISTA 12/19/2011 3:31PM

    Great job!! I love the graphs!!! And your progress is so inspirational!

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KHAYNES_WDE 12/19/2011 12:55PM

    I love the PhysicsDiet Trackers too! Haven't logged in lately... I should!

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TAMPATINK67 12/19/2011 10:17AM

    Bonding moment - I'm a geek about tracking my data too!

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Would I even recognize me? (old pics and videos)

Thursday, December 15, 2011

This is a time-lapse I took of myself, playing with my cats in the spring of 2008.
(The black and white cat is the one who died of old age a couple weeks ago)

This is also from the spring of 2008.

Here's a picture of me in December 2005.

I did have good times then. Life definitely wasn't horrible. I traveled, I had friends, I had hobbies, and I had a satisfying job. I knew how to have fun.

I still do. It's just a different kind of fun, now.

  Member Comments About This Blog Post:

ELYMWX 1/3/2012 11:01PM

    Actually, I think I recognize the eyes and the forehead, and the smile in the pink top picture. The rest, not so much. My wife's made several comments about how when most men lose a lot of weight they become unrecognizable (myself included) but how when most women lose a lot of weight they look like thinner versions of themselves. You are, I think an exception to that observation...

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WOLFKITTY 12/29/2011 11:58AM

    Wow, right? Sometimes it is mind-boggling!

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RUSTBUCKET1 12/27/2011 11:03PM

    How impressive. You are just living life. What a joy to see your success! Thanks for sharing. emoticon emoticon emoticon

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BOATER_CHICK 12/20/2011 8:47PM

    That is great! I can't wait to go and boat with you again this coming year. No matter what we will be on the Tohickon!

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KARENDEE4 12/18/2011 9:36AM

So inspiring!

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LUVMYCRAZYKIDS 12/17/2011 9:59PM

    AWESOME!!....can't wait to be the "after" pics!!!

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YOITLE 12/16/2011 6:24PM

    Really inspiring. Thanks so much for posting this. Happy, healthy holidays! emoticon

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BLACKROSE_222 12/16/2011 5:50PM

    You have done amazing. Wow, what a transition. I'm sorry about the loss of your cat.

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JOAN_HEO 12/16/2011 1:01PM

    Talk about an amazing transformation!! Congrats on all your hard work!

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KAYOTIC 12/16/2011 10:23AM

    You have come so far, what a great visual blog....

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SALSIFY 12/16/2011 5:26AM

    You've still got the same smile!


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SPARKLISE 12/15/2011 8:45PM

    emoticon emoticon emoticon emoticon emoticon

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BREWMASTERBILL 12/15/2011 8:02PM

    That is awesome. I can't even imagine the people you've blown away. I only lost 70 pounds and I had one lady tell me that I should call the newspaper. She was serious. I laughed. Like, what would I do when I called the newspaper? "Hi, I used to be a fat dude, now I'm not."?

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THISISFORMENOW 12/15/2011 6:30PM

    emoticon emoticon emoticon

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MAGGIEROSEBOWL 12/15/2011 6:27PM

    Wow--I think people who didn't know you well would NOT recognize you today. What a change! Thanks too for all your encouraging words on my blogs. I appreciate your words and respect them because you are living what I strive to be--and have been doing it for a while. Sure, I know it's a struggle, sometimes we slip up, but as long as we NIP IT IN THE BUD (as Barney Fife used to say), we can get it under control and not let the problem grow into a HUGE one, like we both had before. As you pointed out--I was not just morbidly obese....I was SUPER morbidly obese. I never want to get close to that category again!

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PONYFARMER 12/15/2011 6:03PM

    Was that video all taken in one day? I love how the black cat think he/she is king of the mountain. He so owns you. LOL!

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TUBLADY 12/15/2011 6:02PM

    Amazing. What a difference a few years and some weight make.
I know whats it's like, but its so nice to see others make the change to healthy and fit.
Our lives change in so many ways.
Take care and have a Happy Holiday.
Tisha emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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WATERMELLEN 12/15/2011 5:59PM

    Really liked this blog . . . and in particular because you do not "horribilize" your past self, or your past way of life.

It's amazing what you've accomplished: but the essence of who you has not changed, only been permitted to step forward front and centre.

And how.

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TMW54812 12/15/2011 4:56PM

    You are one amazing lady! Thank you for sharing, it means a great deal to those of us still working to achieve what you have already. emoticon

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TRAVELNISTA 12/15/2011 4:39PM

    I sure wouldn't have recognized you! Your transformation is emoticon

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MIRAGE727 12/15/2011 4:17PM

    I know the feeling, Anja. I looked at some old photos of myself, then saw some new ones taken at races. Sometimes I wonder who BOTH of those people are!
Be strong! You are an inspiration. And thank you for being my VIP Team Leader of At Goal and Maintaing. You help make this road so much fun and easier!

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The long road to recovery

Thursday, December 15, 2011

I tore my rotator cuff while snowboarding (on ice, of course) at the end of March. They cut it open and repaired it at the beginning of May.

I did PT April - September. By the time they discharged me from PT in September both arms were at half the strength of the uninjured one in March.

I wasn't even allowed to kayak on rivers again until October. I didn't start really being able to do tricep dips and pushups until this month (December).

This kind of thing can really affect body composition.

I have been in my happy weight range twice recently in my life. I'll pick the low points for comparison:

Feb 21, 2010
Trend Weight 155.55 lbs
Trend Lean Mass 129.1 lbs
Trend Body Fat 26.48 lbs (18.09%)

June 18, 2011
Trend Weight 158.98 lbs
Trend Lean Mass 116.79 lbs
Trend Body Fat 40.84 lbs (25.59%)

The difference here wasn't so much diet as it was exercise. I was doing my normal combination of strength and cardio leading up to Feb 2010. In June 2011 I was 6 weeks out from rotator cuff surgery and 12 weeks out from the injury (less cardio and all of the upper body strength training had stopped).

In both cases I was eating about 45% of my nutrients in protein, 45% in carbs (veggies & fiber), and about 10% in fat. If I'd been eating less protein I suspect my lean mass would have been less.

And just for fun, here's today:

Dec 15, 2011
Trend Weight 160.4 lbs
Trend Lean Mass 122.9 lbs
Trend Body Fat 36.74 lbs (23.41%)

I'm getting back there. It's a long road to recovery.

  Member Comments About This Blog Post:

BOATER_CHICK 12/20/2011 8:51PM

    I think that you are very fit! You rock!

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WATERMELLEN 12/15/2011 6:01PM

    Amazing numbers. And: really brings home . . . . it's not just about the pounds or the sizes, it's about the fitness and body composition.

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TRAVELNISTA 12/15/2011 4:42PM

    I think you are doing emoticon emoticon

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BREWMASTERBILL 12/15/2011 4:19PM

    Very fit soon??? I'd say you're very fit NOW! I don't remember if I knew how tall you were, but unless you're like 6 ft or taller, your current composition is pretty impressive ... 'specially for a gurl! Congratulations and keep up the good werk.

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WALIDGAZALA 12/15/2011 9:44AM

You should be fit very soon

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So close back to my legitimate goal range in terms of the moving average that I can taste it.

Monday, December 05, 2011

This has been a rough year for me.

I was all set to get back into kayaking for my second season and then tore my rotator cuff snowboarding at the end of March.

I had hopes that PT would fix it, and set a goal of getting back into goal range, with a new boat as a reward. I worked hard at it.

Unfortunately the shoulder ended up requiring surgery, which happened in May.

I got back to goal range in late June. There was no point in getting the boat since my arm was still in a sling. I was unhappy about not being able to kayak. I gained 20 lbs back over July and August, feeling sorry for myself and indulging in food.

And then I spent Sept, Oct, and Nov getting it back off again. Which was not easy.

Now I'm just about back down to my legitimate goal range (in terms of my moving average weight).

Here's a graph showing this sordid tale:

You can see it full-size here:

The red line is my daily scale weights. The blue line is the moving average, that smooths out the fluctuations.

And I did eventually get that boat.

So here we are. I wanted so badly to be back here, and now it's kind of anticlimactic, actually. I mean don't get me wrong - I'm glad and it's a relief. But I still have cravings and the Food Season temptations are still posing a threat. And I'm looking down the loaded barrel of Shark Week, which doesn't help.

I'll get there. And I'll hang onto it long enough to enjoy my kayaking trip to Costa Rica where I'll tackle those tropical class III and IV rivers. And if all goes well I'll hang onto it beyond that, happily ever after, into the sunset.

And hopefully, if all goes according to plan with my strength training and high protein diet, I'll drop more body fat and put on more muscle. So I'll have a high strength to weight ratio and be able to do all kinds of Fun Stuff that takes a lot of explosive strength and endurance. Like eventually learning to do fun things in my playboat kayak.

Like this:
and this:
and this:

With the help of my friends on the At Goal and Maintaining team teams.sparkpeople.com/maintaining and with the help of our maintenance challenges, and sticking to tracking on my iphone www.loseit.com/ I think I can do it.

  Member Comments About This Blog Post:

WATERMELLEN 12/9/2011 8:45PM

    Anticlimactic? I get that. Maintaining is so much harder than losing . . . because the cravings just don't go away. Ever. Not for smoking, not for potato chips, not for . . . hmmm.

Fortunately we only have to hold onto it for about 20 minutes at a time and then the cravings fade.


Till next time.

Twenty minutes more!!

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KAYOTIC 12/6/2011 7:28PM

    Congrats on the challenge, and getting back into your range (almost!) I'm right there with you! This maintaining stuff is hard...and everlasting, but worth it.

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ANDALEX 12/5/2011 6:31PM

    you've got the right approach: dogged determination. your journey and your motivation are an inspiration to me. thank you!

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    That's a pretty tight range.

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4A-HEALTHY-BMI 12/5/2011 6:14PM

    I'm aiming for less than 3% swings in either direction... LOL

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    It also seems like you're getting this maintenance thing down. I was cherry picking data ranges and the volatility of gain/loss over the last couple of years has tightened. If you think about it, you went from 100 pound swings in the course of a year or two, now you're probably around 40 pound swings. Stands to reason that the 40 pound swings might turn to 30, 20, 10 as you learn to manage this better and better. I enjoy watching you succeed.

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According to RealAge I'm 40

Friday, November 25, 2011

I got this tradition from Don. www.sparkpeople.com/mypage.as

Every year he goes to RealAge.com to see what his "biological" age is.

I did it for this year:

2011 40.5

Here are some past years:

2009 38.6
2008 46.1

My actual chronological age? 46 as of Tuesday.

While it's sad to see my "virtual" age increase now that I'm in maintenance mode, it's still nice to know that I'm 6 years "younger" than my physical self.

I think I like the answer my scale gives, better. "26." LOL

  Member Comments About This Blog Post:

4A-HEALTHY-BMI 11/9/2013 6:47AM


LOL of course I wouldn't believe these results over a medical opinion. Good lord, what an assertion. They are just for fun!


Yep, I've got those records too, and they tell a very nice story! ;-)

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STRIVERONE 11/8/2013 9:29PM

    Ten minutes at the keyboard gave me ten+ years. If that assessment is only 50% accurate, I'll still be happy.

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LILY_SPARK 11/8/2013 2:41PM

    Nothing beats great, accurate blood panels BUT since you're doing this with some consistency -- and if the questions aren't changing -- it sounds like you're making healthy changes. Congratulations!

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HOUNDLOVER1 11/8/2013 12:24PM

    I did the test and was not very impressed. The way it is set up it missed a lot of critical information and missed both good and bad in my medical history. I would not rely on this. Better to talk to a knowledgeable doctor and get a thorough medical history.

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TAMIPCHICAGO 11/30/2011 4:35PM

    Not sure how accurate the "real age" site is. I took the long, long test, lol, and answered everything as truthfully as possible, and they said I have a real age of 55.8. I'm going to be 50 in a few months, and while being older than my chronological age isn't a good thing, I am certainly in a lot worse shape than what they think. LOL

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KAYOTIC 11/28/2011 7:02PM

    That's awesome! Great results!

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KHAYNES_WDE 11/28/2011 5:27PM


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DDOORN 11/27/2011 8:58AM

    Very cool GIFT to yourself! I was going to suggest you check this out since I was late to your birthday celebrations...but you beat me to it! :-)

You have so MUCH for which to be grateful this year! I don't know anyone that's been harder yet kinder to one's body than you!


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MOBYCARP 11/26/2011 9:15PM

    It gave me 49.1, compared to my real age of 55.9. I think the last time I looked, it gave me a real age of 58 or so.

I did have to use blood work results from Feb 2011. I suspect my cholesterol numbers would be better now.

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VARMINT3 11/26/2011 4:00PM

    I did this and my results are so much better than the last time I did it - 4.1 years younger than my real age - in fact, i think my real age now might be the same as it was then & it was a few years ago LOL! I give props to exercise - running and walking - really helped my numbers emoticon

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CARRIE1948 11/26/2011 8:22AM

    Way to go!

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WATERMELLEN 11/25/2011 8:17PM

    That's great to be 6 years younger!

Doing that right stuff has the right effect . . .

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FISHPOND7 11/25/2011 12:13PM

    Actually, that RealAge can be a real boost, or a good reminder to step up to the plate and start handling some issues. I'm 68 and my RealAge is 59.7. It's gotta be the rowing that helps! Keep up the good work on your kayaking; it'll keep you young.

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4A-HEALTHY-BMI 11/25/2011 11:08AM


It's a lot of questions, but one nice thing is that they save your past answers so next time you come in you can just change the things that are different.

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BREWMASTERBILL 11/25/2011 10:49AM

    I gotta say, this sounded intriguing, but I guess I didn't have the stamina or patience or whatever to complete the survey.

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