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Wk 96 Weigh In 2/9/13

Saturday, February 09, 2013

This week was the antithesis to last week. Last week I had 360 fitness minutes, burning over 4,200 calories and I gained 1.2 lbs. This week I didn't go to the gym at all, logged no fitness minutes and no calories burned and I posted a small loss. I have concluded that I must have over worked myself last week while also under feeding myself. I'm going to try to avoid doing that again!

I think next week I will return to the gym, but at a more moderate pace, mixing up my workouts a bit. I definitely need to get some strength training back into the mix (I know I've said that several times already, but I do know that I need to do it!).

The funny thing is that my eating wasn't awesome this week, I was still fairly lazy and just ate what was easy instead of taking the time to make my food and eat clean. I wasn't eating take out or anything like that, but having protein shakes instead of having food, a spoonful of peanut butter in the afternoon, etc.

So, once again, if I ever nail down my eating I'll be more successful, especially if I can couple that with a solid gym plan! But for now, I'm going to rely on what has been working and just try and make a few small changes here and there, just too many other things going on right now to make this the priority and put other things off.

Let's see the numbers for the week:

Weight : 214.6
Lost : 1.0
Total : 102.6

So with no gym time and only decent eating I was able to lose almost all of last weeks gain. Huzzah! Hopefully if I can stay relaxed (my mental mode may have also played a part in the loss this week) and eat a little better while adding in a few workouts next week will be another loss. Keeping my fingers crossed!

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

GRANDEFILLE 2/16/2013 10:28AM

    very good lessons little brother! You are awsome!

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SPARKONSKATES 2/14/2013 7:18AM

    Got to look at it one day at a time and losing slow is the smart way to go because this is for the rest of your life being healthy. Just stay postive and remember that resting and down time is just as important and sometimes working out too much will mess with things as well. I say emoticon emoticon job !! Like you said to me on my Feed it's .. It's and not was . Your doing something about it and that's important Ken.

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1DERLAND14 2/12/2013 4:53PM

    That always happens to me!! I take a break or take in a few calories and worry it will result in a gain and most of the time it is a loss....not sure how that works?!!? Here's to another great week :)

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MICHELLEPHANT 2/11/2013 9:09PM

    Well darlin, I dunno....it dont have ta make sense every time! Right? Meh, yer kickin butt all over tha place no matter what! Keep in mind too....yer buildin up tha muscles! Woo Ha! emoticon

And they weigh more than tha "F" word!

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-DAVE- 2/11/2013 8:16PM

    Overtraining can sabotage you. It's done it to me in the past. Take it easy and try shuffling your cheat day. Good luck and keep on rolling!

Dave

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CLPURNELL 2/11/2013 7:38PM

    Yeah sometimes we need the rest once we put in a crap load of work. it takes us a while to balance it out. Awesome job this week!

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SAZZLERAZZLE 2/11/2013 4:50PM

    Well done Ken! Everything in motivation right?! Good luck with next week, i'm sure you'll conquer nutrition and exercise one day - you seem on the right path! Its what i aim for also lol!

Good luck!

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SIMONEKP 2/11/2013 3:35PM

    Same thing happens to me when I put in some extra hard work. For example, I burned over 4,000 calories this weekend cleaning massive amounts of snow and eating within my calorie range but I am up 1lb today. I think it's water retention, fatigued muscles and I washed my hair this morning and weighed in while it was wet.

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TEACHFIRST268 2/10/2013 7:29PM

    I feel like sometimes as much as we wrack (rack?) our brains over this, unless we're being studied and/or scrutinized by some physiologist in a lab, we just might not have the exact answers of what is going on with our bodies during this process...instead we just have to keep making conscious, educated decisions and NOT GIVE UP!

You are not a 'giver-upper' my sparkfriend! You keep pushing forward and continue to be an inspiration. Congrats on the loss this week!

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BOSS61 2/10/2013 8:36AM

    I find I do way better when I mix strength training in. I LIKE cardio better, but cannot do that exclusively. Just can't.

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FITMOMINNJ 2/10/2013 7:35AM

    Your doing great Ken. Sometimes you need the down time . I am overdue myself. I usually take 1 week off every 4 months. Problem is I feel way lazy when I do it. Congratulations on the loss:) Hope you have a great week ahead:) emoticon

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JULIA_211 2/10/2013 7:12AM

    emoticon Congratulations on your loss this week! emoticon Your weight loss thus far, emoticon emoticon

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MARYDSAN 2/10/2013 5:42AM

    Congrats on your weight loss this week! (surely your hair was not thick enough to cause a 1 # loss just from shaving it??I had to laugh at that one!))

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LISAN0415 2/10/2013 5:18AM

    Ihave noticed when I work out quite a bit- to the point I am sore, I can gain up to 2 lbs for the following 2-3 days, I think it's swelling/inflammation, lactic acid and water. then the next week is where I see bigger results, so I have learned to push myself hard one week, and then the next week go at a more moderate pace- plus it helps the body not get too used to the workouts.

You are doing AWESOME!

Keep it up!
Lisa

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MINIMINIV 2/9/2013 10:07PM

    One pound at a time! Maybe some of last weeks' gain was muscle???
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ALWYS-LKN-UP 2/9/2013 9:33PM

    emoticon A loss is a loss is a loss :) It may not have been the most ideal week for you but it was still a loss!! Good for you!! :)

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DOVESEYES 2/9/2013 8:46PM

    Great work, it sure is a juggling act.

Our bodies need a lot of taming, but you did great this week. Maybe its because you have the skills now to recognise foods that your body can use to power it. What you like has changed with time and research.

There is a book out that says you should eat when you feel real hungry and stop when you feel full.
I'm not at that stage yet as I still like the idea of keeping to 5 small meals. I guess i need the control for now.

Hope your mum is still doing well after the op?

Have a great week!!! emoticon emoticon

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LKORNEGAY 2/9/2013 8:16PM

    Ken, a loss is a loss...right?! Just keep your eye on the big picture, you have done an amazing job, and you're still at it, you haven't given up, so you are a winner!

I'm overweight, I have a bad knee injury from a horrific car accident years ago, when 4 drunk teens hit me head on. Three of the boys were killed instantly. I have scars on my face from crushing my face into the steering wheel, so I'd like to share something I put on FB this morning...

You know as you get older and you don't feel or look like you did when you were younger all it takes is a comment like this to make you feel like everything you've lived through, scars and all was worth it~ Last night as I was putting by 4 yr. old Granddaughter in her car seat to go eat dinner with my family, she says "Grandmom, you are perfect. Everything about you is perfect!" My eyes teared up and thought to myself, in her eyes I'm perfect what else in this world could possibly matter?

Today I hope you are with someone that sees you perfect in their eyes.

Comment edited on: 2/9/2013 8:17:18 PM

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_BABE_ 2/9/2013 6:58PM

    Did you shave your head? emoticon

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TRYINGTOLOSE64 2/9/2013 6:57PM

    Congrats on the loss!! You'll get a handle on the food soon!! I've been playing around with my food too trying to get in the right amount of veggies. Hubby thinks I'm weird, but he can't stand veggies!

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NIGHTSKYSTAR 2/9/2013 6:16PM

    its all a learning experience isnt it? Congrats on the loss!!

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HORSESHOEHONEY 2/9/2013 6:13PM

    Huzzah! Great work, keep pushing & you'll eventually find a routine that is balanced and fits your life. emoticon

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GCHUNG 2/9/2013 6:05PM

    Wow!! fantastic weight loss to date. That's fantastic - when you do get discouraged, take a peak behind you and see where you came from.

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LINWASH23 2/9/2013 6:05PM

    I may have over worked as well and I am changing up for next week. I hope I have some success with this change. emoticon

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Wk 95 - Weight Loss Roller Coaster

Saturday, February 02, 2013

Well this week seemed to drag on forever. My mom went in for her 2nd hip replacement on Monday, the surgery went smoothly. She came home on Wednesday! She was scheduled to come home Thursday but was already ahead of schedule by Monday evening when she went for a walk with the physical terrorist, er, therapist. He wanted her to walk about 10 feet and come back, instead she went about 35 feet and came back, with no problems. Tuesday and Wednesday she walked even farther, thus leading her surgeon to allow her release a day early.

Having my mom in the hospital put me a little off schedule, no gym time on Monday. But I actually logged more gym time this week than usual (360 minutes). I went morning and night on Tuesday and Wednesday, and night time on Thursday and Friday. It will be hard to get to the gym for my usual morning workouts due to being caregiver for my mom, but I can go at night when my dad is here to see to her needs. At this point she gets up and down from her chair, feeds and dresses her self, uses the bathroom without help, so all I am really doing is being here, "just in case".

I'm not sure what happened to me this week, besides what I've already pointed out. As most of you may already know, I have a cheat day on Saturday and I eat what I want. I usually take in between 3,500 and 5,000 calories (!) then eat clean the rest of the week. This has worked for me for almost 2 years. I also weigh myself every morning to make sure that the cheat weight is coming off (usually by Tuesday or Wednesday the cheat weight is gone). Then I have 3-4 days where I begin to go below my previous weigh in. Well, this week, after weighing in at 214.4 on Saturday, I was 218.6 on Sunday (mmmm cheat food). On Monday I was at 217.2, and there I stayed, between 217.2 and 217.6 all week, all doggone week! Friday morning I was 217.4... I was killing myself in the gym and nothing was happening.

I have looked back at my food intake for the week. I made some bad food choices this week out of laziness, but I didn't go over my calorie range once! I was at the low end of range all week with 2 days that I actually didn't reach my range. Now after seeing that, I have come to the conclusion that what must have happened this week was under eating coupled with tons of calorie burning (over 4,200 calories burned) which stagnated me. This next week I am going to TRY to eat better and not hit the gym as hard. I don't remember another week that I logged 360 fitness minutes and burned that many calories. SO I'm going to pull back on the reins a bit and experiment with less work. After all, adding more work didn't help, so let's try less work!!

Anyway, here's the numbers for the week:

Weight : 215.6
Gained : 1.2
Total : 101.6

So, same weigh in as 2 weeks ago. Better than I expected and I got to stay above 100 lbs lost (victory in itself for me!)

So on to the next week and hopefully Super Bowl snacks don't sabotage me fully!

I'm a lifelong Raiders fan but I have to say GO 49ers! because Colin Kaepernick is from my town (Yay Turlock!!) and my brother coached him and I worked with him in the weight room in high school. He was a great kid back then too.

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

1DERLAND14 2/8/2013 6:37PM

    Happy to hear that your mom is doing better!

Sometimes that scale can be such an enemy and not make any sense. It doesn't always give us the pat on the back we deserve for our hard work! I really like how you continue to blog every week so you can go back and have a 'record' of your journey. I have no doubt you'll push through and have an awesome blog for this week!!

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SAZZLERAZZLE 2/8/2013 3:43PM

    You definitely seem to get some hardcore motivation DNA from your mother! Good for her! And im sure you will drop the pounds soon enough, you seem to be doing so well. And i have to say 360 minutes in the gym - wow!

emoticon emoticon emoticon emoticon

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RUSUNA 2/6/2013 3:41PM

    BAHAHAHA PHYSICAL TERRORIST!!!!!!!!!!! love

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-DAVE- 2/4/2013 9:56PM

    Glad your mom is doing well. I would not even worry about the 'gain'. After all, I am finding that this thing we call a scale also has its days; i have to move mine around sometimes and within a few minutes of weighing, one part of the floor gives me a different reading than the other part of the floor. I go my mirror and pants. Keep it up and congrats on the 100 still off!

Dave emoticon

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CLPURNELL 2/4/2013 5:59PM

    Glad your Mom is doing so well. Now I see where you get all that tenacity from :).. Don't beat yourself up over busting butt in the gym and the scale not moving. I find whenever I shock my system with extreme work it takes a few weeks to see the results. I haven't gotten in a gym workout I think since the 20th of Jan but the following few weeks I still drop weight and more weight than I did when I was hitting it hard. When you workout like that the body is keeping that extra fat around to burn as fuel. It takes a couple days of recovery for it to realize ok it's ok if I release this now. Whenever I have a hard strength training or a real hard cardio week I drop very little. If I rest say 4 days the next week and take it lighter then the weight comes off. So now that I m able to be back in the gym this week I expect a gain tomorrow on the scale (mostly from crappy super bowl food). I may not even lose much next week. But I will go light next week so hopefully the following week it starts coming off. I am going to try the one week hard one week rest plan for a while and see how it works. As always you are doing a great job brother!!!!

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LKORNEGAY 2/4/2013 4:19PM

    Happy Monday Ken! Another week ahead of us...

So glad to hear your mom is doing so well with her second hip replacement. I'm sure she knows just how lucky she is to have a son, like you to take care of her!

Our bodies have their own ideas of what we need to do. As a previous "Gym Rat" myself, I got to a point I didn't weigh myself. At one time I was thinking about going into competitions and trained under Miss VA Beach - weight champion. I trained for 2 years under her. I was the smallest I've ever been, (size not weight) even in high school, but I weighed more. As you know, muscle weighs more than fat but takes up less space. Don't get discouraged, it will all workout in the end. Maybe measure instead of weighing for awhile. That's what my weight trainer told me, so I wouldn't get discouraged. If you aren't taking in enough calories (as others have already said) for all the calories you are burning, your body may be going into survival mode. You'll figure it out, just don't stress over it.
You are doing great, just keep it up~

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TEACHFIRST268 2/3/2013 8:50PM

    Wow...glad your mom is recovering nicely!

As for the week - pssthhttt (picture a smiley face giving a raspberry!) Moving on. Sometimes it just doesn't make sense. Try not to let it get you down. I ran into a similar situation this summer - running in the 90degree heat 6 times a week and having losses like .2, .4, maintain. I got a red warning message from SP about not taking in enough calories for what I was burning. So...wacky as it is, yep - you could've been sabotaging your efforts with all that gym time!

Sounds like a good idea to cut back a little this week. Hang in there! emoticon



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NIGHTSKYSTAR 2/3/2013 5:43PM

    could be stress playing a part, too. I cant tell you how your post helped me. I'm going in for a knee replacement in march, and everyone feels the need to tell me HORROR stories about theirs, or their mothers, or fathers, or uncles, or barely known friends..etc.
I am usually way ahead of things due to my inability to lie in bed. but i'm being bombarded with people telling me i wont be able to go upstairs, get dressed, go to the restroom, or do ANYTHING for myself. its horrid and scary.
Then you say what i felt all along..that it CAN be done that there is not this horrid recovery. How could anything be worse than the pain i'm in all the time now? and i know the more prepared you are the better..so i've stepped up the walks and workouts. so after hearing this i'm thinking positive!! Thank you a million times!!

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GRANDEFILLE 2/3/2013 10:20AM

    Happy about your mom, nice to see she is getting back on her feet so fast! As for the stagnation, maybe it is only because your body isn't used to the regiment you gave it for a week. Maybe it needs a second week of it to realised it's ok and normal. Or maybe, as you said you've overworked for the amount of calories you've eaten. Whatever it is, I am certain you will find a way to get back on the losing side of things

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MARYDSAN 2/3/2013 4:42AM

    Glad to hear that your mom did well following her surgery. Stress can block weight loss as well. Maybe next week will get you back where you want to be. It seems that sometimes, the weight I expected to lose because of more exercise, comes off the day after weigh in!

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_BABE_ 2/2/2013 8:57PM

    I don't believe too much exercise is ever a bad thing. You may see the number correct themselves next weigh in...oh that's right you monitor it daily emoticon emoticon

Is this a silly question...have you adjusted you calorie range lately....is it where it needs to be given your weight and activity level? Maybe you need to revamp things? What worked before may all of sudden not be the answer...just saying!

Is this where your body wants to be? Is this where you subconsciously want to be? Is your scale working? lol Ok I will shut up! emoticon

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JULIA_211 2/2/2013 7:59PM

    emoticon Mom! She sounds like a super motivated lady! emoticon
We all have those kind of "off routine" weeks, despite it all, you are still above 100 lbs., like you mentioned, "Good for You!' Enjoy the Superbowl! emoticon emoticon

Comment edited on: 2/2/2013 7:59:42 PM

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DOVESEYES 2/2/2013 7:44PM

    I think you're right about increasing food when you increase exercise but it is a fine line isn't it? sometimes it works perfectly and others it doesn't. But it was a small if annoying increase, and variety is the SPICE of life!!! Maybe some cinnamon will help :)

Your Mum sounds like a determined lady, good for her getting to go home early and great she has a son who will help her recuperate.

Hope your team wins the Superbowl. ( Is that football? Cringe for maybe dumb question) emoticon Sorry no footie icons ;)

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FITMOMINNJ 2/2/2013 6:47PM

    Really sorry about your mom, glad she is on the mend and that things are a bit more calm for you. You rocked the gym this week which is totally awesome.

Try not to beat yourself up so much over the food thing. Life happens. Maybe some of your not so good choices had a lot of sodium, who knows.
When I REALLY kick it up with exercise I notice I do retain water in my legs until my body has adjusted to the increased toll in activity.

Be a little kind to yourself my friend, I admire you a lot. emoticon

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Wk 94 Weigh In - Once more, with feeling

Saturday, January 26, 2013

Oh what a week. The early part of my week was filled with drama. I don't think it needs to be all explained here, but I had a few days that I ate bad while thinking "what good is all of this food tracking and exercising doing me?". So it took me a couple days to break out of that funk, and I know the answer to my own pathetic, self pitying answer; I am healthier because of all of the work I have done. Short sighted, dishonest, unapologetic people be damned. I am doing this for myself, not to please other people.

Anyway, so that's how my week got started. About Wednesday I was feeling better and kicked myself in the butt and got back on track and tried to make up for lost ground. It was a crappy week for me overall, but not too bad in the area of weight loss is concerned.

Without further adieu, the numbers:

Weight : 214.4
Lost : 1.2
Total : 102.8

214.4 equals my all time low that I had hit just before Thanksgiving (I think that's when it was anyway). So I'm glad to have gotten back to that point. Still moving the scale in a downward fashion, albeit slowly!

Time to put this week to rest and look forward to another opportunity next week. Have a great weekend friends!

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

NIGHTSKYSTAR 1/31/2013 11:50AM

    Most Excellent work my friend!!!! you are rocking this....and yes..all those people be damned!! YOU are important, and you are doing the best thing for yourself!!!

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NEWNIKKI50 1/31/2013 9:10AM

    Great post! Very motivating because of your honesty and ability to face the fact that there is sometimes draaaaama!
Alas, how would we ever measure our successes, our lessons, distinguish our healthy relationships from the toxic ones without it...?

I'm subscribing to your blog because you really motivate me to stay the course of this journey.

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KQUINTUS5 1/31/2013 5:55AM

    Hi Ken
I have been sick and feeling really discouraged after a month of tracking food, eating less and still not losing and even gaining some weight. emoticon You have had far greater challenges than I have and I am glad to see you are staying with it and getting healthy. thanks

Kathy

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SPARKONSKATES 1/30/2013 8:56PM

    High five setting that drama aside and finding your way back to pick yourself up and fire things up again. Good for you. Just say... save the drama for your mama.
Great job with your weight loss too. emoticon Make this year your year. You have control and only you.
It's nice to meet you Ken. I ran into your page this morning. Thank you for adding me as a friend back. Very cool.
Have a strong rest of the week. emoticon

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LKORNEGAY 1/29/2013 9:25AM

    Ken, as you know this is a journey and there will be times it's going to have it's "bumps in the road", times we need to take it a little slower because of the "curves in the road". But the important thing is we keep on keeping on with our journey.

You're right we need to keep focus on our journey and do it for no one but ourselves.

Recently I found this quote and have it where I can see it everyday. "What I do TODAY can improve all my tomorrows".

Congrats on your new low and you working to get healthier everyday! Keep everything in perspective, as you are doing, and you will reach your goals.
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HEART4HOME 1/29/2013 8:04AM

    emoticon emoticon emoticon congrats on all of your progress. Thanks for sharing so openly with all of us. Have a great week.

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AHTRAP 1/28/2013 8:05PM

    next stop, a new all time low...nice work regaining that ground, go break into some new territory!


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CLPURNELL 1/28/2013 7:49PM

    Awesome way to break out the funk and not let the happenings of the week hold you back weight loss wise!!! We all have weeks like that and it is inspiring to all of us to see you continue to push through!!!

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GODSCHILD2_2011 1/28/2013 6:39PM

    Ken ~ I read you post twice and I thought of what I could say to you that I havenít already said in previous times. Well, here goes, drama is truly a part of life and depending on how we're feeling emotionally at that block of time is normally how we respond and/ or let it affect us.

You said you asked yourself what good is eating healthy and exercising and you came up with the obvious answer, I am healthier because of all of the work I have done. I would like to take it a step forward and say that not only is that a great reason to eat right and exercise, another good reason is, you are a role model to some and an inspiration to many.

People read those open and honest blog you post weekly, they see and understand your struggles while on this journey. For the most part, most of has or is currently going through the same ups and downs, highs and lows, we just don't know how to express in words what where feeling or we don't have the courage to write them down and post them for others to read.

I know that your family, friends, neighbors, co-workers and just people from a far has taken notice of your transformation and whether spoken or not, you have given them that courage and motivation to change their lives around for the better.

It's always good to adopt a healthier lifestyle for yourself but just know people are emoticon you.

Congrats for pulling yourself out your funk and for the weight lost. Sorry about the lengthy post but it comes from the heart.


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WALKINGMAMMA 1/27/2013 10:11PM

    emoticon Great job getting done what needs to be done!

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-DAVE- 1/27/2013 9:19PM

    Perfection not progress. Glad you realized that you're better than victimizing yourself. I'm here if you need anything. Oh and you DID lose after all; excellent.

Best, Dave

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Comment edited on: 1/27/2013 9:20:26 PM

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TEACHFIRST268 1/27/2013 7:18PM

    Good for you for getting beyond and moving past the drama and getting back to what matters. I can be so hard to do that! Congrats on the loss and hitting that all time low! Looking forward to next week's report!!
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GRANDEFILLE 1/27/2013 10:00AM

    That is great! you have managed to erase all traces of the hollidays! good going friend!

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FITMOMINNJ 1/27/2013 9:02AM

    Good for you.The funk must be going around lol.What is impressive is that you picked yourself up and didn't stay in that poor me pit we all visit. emoticon

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ALWYS-LKN-UP 1/26/2013 9:29PM

    emoticon emoticon

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_BABE_ 1/26/2013 7:15PM

    Am I the only one here who wants to know about the drama? emoticon

You are an old pro at this...who, what and where did someone get ahold of you to ruin the first part of the week....and more importantly why did you let them.

I see the activity on your page ( not in stalker way at all) and you are mister popular here....always giving props to Negative Nellies like me and great advice that has substance..not this rah rah sis boom bah stuff but real feedback.....

So again Mister spark popular...how did you let anyone bring you down when everyone has you on a pedestal here?? huh? emoticon

You are doing great....don't let the downers get you!

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MARYDSAN 1/26/2013 7:05PM

    Way to go having a weight loss this week despite it being horrible in other departments. Praying for a better week for you this week in all departments!

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DOVESEYES 1/26/2013 5:52PM

    emoticon loss, its not the start its the finish of the week that counts ha ha.

Have a great week. emoticon

Comment edited on: 1/26/2013 5:53:08 PM

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JULIA_211 1/26/2013 5:40PM

    emoticon emoticon emoticon

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PROUDLILMOM 1/26/2013 5:38PM

    Way to go! Keep up the great work :)

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LOSE4LIFE47 1/26/2013 5:17PM

    emoticon emoticon emoticon

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Some Tips

Saturday, January 19, 2013

I recently had someone ask me about my "recipe for success", so I thought about it and came up with some tips that I could give him, things that have helped me along the way.

I thought that since I had taken the time to write them down, I might as well share them with all of my friends. Of course I'm sure you all probably know these and follow them anyway, but still, I wanted to put them down for posterity. This way, if a new member comes along and asks for advice, I can point to this blog instead of trying to remember these tips each time :)

Some tips:

1. Drink lots of water! Flushes the system and helps you to feel full.

2. Cut back the carb intake. Carbs give you some quick energy, but don't really help you to feel full unless you have a lot of them.

3. Up the protein and fiber intake. Protein and fiber will help you to feel full longer which helps keep you from snacking.

4. Don't try to be perfect. Instead try to be consistent. having 20-30 minutes a day of activity is better than killing yourself everyday then burning out after a few weeks.

5. Find what works for you. We're all built differently and we respond to different stimuli, you have to figure out what your best path is.

6. Try to curb the negative self talk. Most of us have that inner voice that tells us that we are not worth the effort. When that voice speaks up, tell it "NO, I AM WORTH IT", and say something good about yourself. Believing in yourself can be difficult after years of self loathing so be prepared to "fake it 'til you make it"!

7. Set small goals. Don't try to wrap your mind around needing to lose 100 lbs or more, it's too big and seems impossible. Instead set your goal in 10lb increments (use 5 lbs if you need to). It's a lot easier to work towards losing 10 lbs than it is 100 lbs. Once you've lost 10 lbs you will have more confidence in yourself because you have achieved a goal and proven to yourself that you can do it!

  
  Member Comments About This Blog Post:

LISAN0415 2/14/2013 2:40AM

    Those are all great tips!

The "Curb the negative self talk" is a big one- I have learned to tell myself instead of "Oh I wish I could eat that, but I can't :( " that I know tell myself: "I could eat that, but I am choosing something better, something that will help me reach my goal."

Thanks for sharing!

Lisa

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SIMONEKP 2/5/2013 8:53PM

    great tips

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A-STRONGER-ME 1/24/2013 5:17AM

    Just ran across this - emoticon stuff

emoticon on your success!

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CLPURNELL 1/22/2013 2:54PM

    Great advice from someone who walks the walk!!!!

emoticon emoticon

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SAZZLERAZZLE 1/21/2013 4:32PM

    Brilliant tips Ken, thank you!

I particularly like the 'fake it till you make it' attitude!!

I am going to adopt tip #7 for sure, with 110lbs to lose I reckon 10lbs at a time will help!! emoticon

Cheers mate, good luck with your journey emoticon emoticon

emoticon

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WALKINGMAMMA 1/21/2013 11:35AM

    emoticon

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BRITT831 1/21/2013 4:48AM

    Very good tips!! Yes, most of us Sparkers know these but its ALWAYS good to have a reminder!!!! Plus, when another Sparker writes it out, it validates what we feel to be true! emoticon
Britt

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-DAVE- 1/20/2013 10:48PM

    Thanks bro' - Been scouring through your old pics and writings. You sounded like me years ago! I also was a gym rat. See my old pics of me in my teens with abs that are still somewhere on my body, but just covered up. You sure have come a long way. Keep proud and thank you for your inspiring actions and comments. You have no clue as to how they keep my positive each day. You are once needed friend.

Thanks and happy to call you a friend,

Dave

emoticon

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MARYDSAN 1/20/2013 5:34PM

    Good set of rules we should all follow! Thanks!

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HORSESHOEHONEY 1/20/2013 12:04PM

    You make this sound so easy. Thanks, I needed someone to simplify things in my life right now.

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_BABE_ 1/20/2013 1:32AM

    Those are a few simple but important rules that anyone can follow. My problem is that the more attempts I make and fail the worse I feel but you can't think that way. Trying to be perfect is why those so called attempts don't work....but giving it your best every day even if you slip up a little is bound to make progress.

Next week I am going to experiment with really cutting my carbs...specifically bread, pasta, rice and potatoes and see how that effects my weight loss. More importantly a friend told me it would dramatically improve my arthritis because carbs have sugar, sugar is an inflammatory..thus something to look into...can't hurt. emoticon

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JEWELLE217 1/19/2013 9:02PM

    Great advice! emoticon
Deb

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TEACHFIRST268 1/19/2013 7:53PM

    Great blog. I couldn't agree more! I've used and found success with every one! The only other thing I'd add - join sparkpeople! (o: That way we get support and encouragement from great people like you!
Wishing your friend much success!

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DOVESEYES 1/19/2013 7:30PM

    Thanks for these 7 points they are great , really 'get' each one.

You are an inspiration Ken.

emoticon emoticon emoticon

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FITMOMINNJ 1/19/2013 6:50PM

    Great blog Ken. Totally agree about the carb inake. Too much (even the healthy variety) bloats me up and increases my appetite.

The negative self talk is spot on..it does take time to reverse the pattern.


Awesome insights, thank you for posting it:) emoticon

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NIGHTSKYSTAR 1/19/2013 6:45PM

    Excellent post!!

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Wk 93 Weigh In - Still going

Saturday, January 19, 2013

Ahh, the end to another week, I so look forward to Saturdays, the day that I eat what I want to eat! But more than that, it's the day that I see the fruit of my labors for the week, all the gym time and watching what I've eaten. Sometimes I'm glad when Saturday comes because I've had a bad week and now it's over; other times I'm glad because I've had a good and am happy to report how it went. This week went well :)

I made it to the gym 5 days (mon-fri) this week, which is good for me because usually something comes up and I miss a day. I still haven't gotten back into the strength training, even though I KNOW I need to... still doing the treadmill thing, 10-11% incline @ 3.1-4.1 mph. I do 5 minutes at 3.1, then 5 minutes at 3.6 then 5 minutes at 4.1, then back down to 3.6 for 5, then 3.1 for five and so on and so forth for a total of 60 minutes. There is lots of sweat involved.

Anyway, you didn't come here to read a thesis about the treadmill, you want to see the numbers, well I won't keep guessing any longer.

Weight : 215.6
Lost : 1.6
Total : 101.6

A small loss at this point is pretty good and I'm happy. Now I just need to get myself back into the weight room and do the things that I know I should be doing.

I hope you all have a pleasant weekend and a wonderful week.

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

_BABE_ 1/22/2013 8:24PM

    Keep up with the good work. emoticon

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CLPURNELL 1/22/2013 2:52PM

    emoticon emoticon emoticon

Proud of you brother!!! Awesome week!!!

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WALKINGMAMMA 1/21/2013 11:34AM

    emoticon emoticon

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KWING517 1/21/2013 8:05AM

    Great job!!

My goal is to make it to the Y five days in a row again - I havent seemed to be able to do it since before Christmas :( Started today out right though, and I'm gonna do it this week!!

Have a great week!!



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BRITT831 1/21/2013 4:45AM

    emoticon Woohoo! Way to go, hun!!! All that effort pd off! LOVE the workuot on the treadmill! Im a numbers girl so I def enjoy playing with the incline and mph set at intervals.....seeing those red (maybe green) dots in the shape of a hill on the screen and knowing u ran that, oh yeah! Keep up all the hardwork - ur gettin there!!! emoticon Britt

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MARYDSAN 1/20/2013 5:35PM

    Great week! Congratulations on the weight loss! Soon it will be maintenance!

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TEACHFIRST268 1/20/2013 12:58PM

    Look at those numbers. Amazing! ESCHLETZ had a great suggestion, push yourself for just ONE ST session. Make that small goal and reach it...then stick with it a couple of weeks. Knowing you, though, you won't stick with just 1x week for too long.

Keep up the amazing work. You continue to inspire us!

emoticon emoticon

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DOVESEYES 1/19/2013 7:26PM

    Wonderful you are on your way again. Not far to go now. emoticon emoticon emoticon emoticon

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KOOKYKATHIE 1/19/2013 6:10PM

    Keep it up! emoticon emoticon

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SAZZLERAZZLE 1/19/2013 6:01PM

    Well done Ken!! emoticon emoticon emoticon

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NIGHTSKYSTAR 1/19/2013 5:54PM

    woo hoo thats great!!!! i'm still walking..today was HARD. i fought it till an hour ago, then i MADE myself get up and do it..just got done. now i feel somewhat triumphant!! again, you and my friend Debbe keep me going..i think..would they skip it? NO. and i do it. Thank you!!!

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FITMOMINNJ 1/19/2013 5:44PM

    Great job Ken!!!

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ESCHLETZ 1/19/2013 5:35PM

    That's a GREAT loss! Congrats =)
Maybe make your goal this week to incorporate at least one session of strength training. Like everything else, start small.

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