VBCLOWN's Recent Blog Entries

Major Milestone

Wednesday, September 01, 2010

Today I completed my 365th daily one hour cardio workout in a row! Not easy to do considering I traveled over 100,000 miles including several trans-Atlantic trips, crazy trade show schedules, knee injuries, etc... I've missed 6 days since May of 2008 (mostly involving severe stomach flu's or general anesthesia), but today I finally made it a year in a row. Along the way I lost 140lbs and got in the best shape of my life. Now I just have to maintain it for the next 50-60 years.

  Member Comments About This Blog Post:

KEAKMAN 9/1/2010 9:36AM

    emoticon emoticon emoticon emoticon emoticon emoticon WOW! I am amazed and SO PROUD of you for this accomplishment! You know you are going to look back in 50 years and think "I am so glad that I started when I did"


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AUNTIE65 9/1/2010 9:17AM

    Congrat's on a truly impressive streak!! Keep up the good work....

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Best 5 minutes of the day

Monday, August 09, 2010

6:00pm Get home from work. [Thinking] I feel like taking a nap. Starbucks closes at 9pm so as long as I start getting dressed for the gym by 7:20 I can still get my post work-out latte.
6:20pm Get Dressed for gym [Thinking] OK, skip the nap and I can be done and home earlier.
6:40pm Lift weights [Thinking] Boy do people waste time at the gym... hey that machine isn't for you to take a nap on. [Say] Hi, can I work in for a set with you?
7:00pm Get on the elliptical trainer [Thinking] Oh god does this feel hard, there is no way I can get 60 minutes in at this pace.
7:20pm 20 minutes into cardio [Thinking] This is still hard, I wonder if I should just do 45 mins today.
7:40pm 40 minutes into cardio [Thinking] Hey where did the time go? Only 15 more minutes before I start my cooldown... I can make it.
7:55pm 55 minutes into cardio... start cooldown
8:00pm Start deep static stretching (hams and groin) [Thinking] Oh god... this is harder than the cardio, please make it stop
8:10pm Leave the gym with my protein shake, walking the 2 blocks to Starbucks [Thinking] The blood is rushing to all my muscles, I've got an adrenaline high, this shake is yummie, its beautiful outside, and soon I'll have an iced latte at Starbucks. THIS IS THE BEST 5 MINUTES OF THE DAY!

  Member Comments About This Blog Post:

VBCLOWN 8/9/2010 6:38PM

    Yea, unfortunately my body doesn't really stop me from taking on calories. I can pretty much eat and drink at any time. I sometimes think I missed my calling as a professional speed eater. I drink 8-10L of water a day for example (include 2K during my 60 mins of cardio).

I take on too many of my calories at night, which is sub-optimal but I tend to crave calories at night after my workout, so if I eat more during the day I'm just much more likely to go over my calorie goal.

8am 250 cal of cereal, milk, fruit
9am 110 cal of latte
1pm 400 cal of lunch
8p 220 cal of protein drink
8p 110 cal of latte
9pm 500 cal of dinner
10pm 200 cal of dessert

Plus 100-200 cal of healthy snacks depending on how I feel.

My protein drink right now is one of the Oh Yea ready to drink shakes at 220 cals w/ 30g of protein and they taste really good (vanilla and banana are my favorite flavors). My gym had them on sale for $2/ea for a month and got me addicted :(

Comment edited on: 8/9/2010 6:39:11 PM

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TISTEN23 8/9/2010 12:13PM

    You are too funny. How can you have a smoothie, then an iced latte? I cant eat for hours after my smoothie!! LOl Good job!

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Thursday, June 03, 2010

I hit some big ones in the last month.

May 10th was my two year anniversary of my efforts to get fit/healthy.
May 12th was my two year anniversary on Spark
May 30th I passed 44,000 fitness minutes on spark.
May 31st I earned my 15,000 spark points badge (I don't log food or post much so points come slow)

I've been plateaued on weight for a year which has been pretty frustrating. But in the last month, I've renewed my commitment to make more progress.

I did another BodPod test that came back 14% body fat @ 180 lbs, which isn't too bad. Based on the test I need to get to about 172 lbs to get to 10%, so my new goal is 170lbs. What's a bit disheartening is that if all these tests are accurate (and all the science says they are much more accurate than calipers, bio-impedance, etc...), then I've lost a lot of lean muscle mass along with my fat. I know that's how it works, but it's still a bummer to see.

I started logging my food again. I wasn't eating horrible, but I know I do better when I make myself accountable by writing everything down. I used to use FitDay for recording food, but I've switched to dailyburn this time. They have a bigger database of restaurants, etc... and they have an iPhone app that includes the very cool ability to scan the bar codes on commercial food with the iPhone camera and automatically enter it. I wish SparkPeople's tools were as good for logging food so I wouldn't have to use so many different sites, but oh well.

On a side note, I'm really frustrated with all the online fitness tools. Almost all of them seem to steal our data and not give us full access to it, which is outrageous. FitDay, DailyBurn, FitBit, etc... Will all record our weekly weights, what we eat, etc... (all sorts of info about our health), but if we want to download all that data in an excel file they won't let you! They want to keep you trapped in their service, but they do it by holding OUR HEALTH information hostage. All the more reason I wish SparkPeople had the best tools so I wouldn't find the need to use these other tools.

So in just a couple weeks of logging food, I can see that I'm making a bit of progress and had my lowest weight weigh-in ever at 177 lbs. It's just 3 lbs, but given that I've struggled to lose any weight for a year, it feels like a big victory. I'm currently on a trip to the bay area for my brothers wedding and finding it really hard to eat well. I go straight from this weeding trip to a week long work trip in Las Vegas. So I won't have a proper weight in for two weeks, and hopefully I'm not losing too much ground.

Lastly, I did buy another new toy.... a Withings scale. It has wi-fi built in and automatically logs my weight to my computer. You can keep all the data completely private, but I've made mine public so if you have too much free time on your hands, your welcome to see how much I weigh:

I uploaded my historical weights as well so you can pretty much see my life long weight gains and losses. The scale is $170 (more than anyone needs to pay for a scale) and probably encourages weighing in too much, but I'm a geek and like it. I also laugh because the cleaning guys that clean my apartment every 2 weeks don't know the scale is online, so while I was here in San Francisco, I can see that someone weighting 190 lbs stepped on my scale on cleaning day :) (if I'm ever robbed I at least have a chance of knowing how much the thief weighs).

All the best!


  Member Comments About This Blog Post:

IILAAD65 6/6/2010 10:17AM

    Well - you have definitely analyzed yourself to pieces! But sometimes that is totally necessary in order to make improvements. And I think you have been very honest with yourself.

I do think that adding food is very slow on this site - especially if I am at work behind a serious firewall. But ... if I sit at home and plan my meals for the next day it goes pretty quickly. I have grouped things together to make it quicker - I copy meals over and then edit.

I love the crockpot - so if I make it for dinner.. it becomes lunch for 2 or 3 days and I can copy that easily.

You are very high tech! Boy I feel slow here in the midwwest lol

You totally had me onto the Fitbit - haven't bought one yet - but will definitely look around for something better. Thanks for heads-up!

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Metabolic Syndrome

Tuesday, June 01, 2010

It sounds like something you catch, but it isn't. It's a set of risk factors that indicate someone that is at serious risk of cardiac health problems.

I had never heard of this back in May of 2008, but it turns out I had all the risk factors. Thankfully as I've become more healthy, all of my symptoms have completely reversed themselves. But the American Heart Association estimates that 50 million Americans have the risk factors.

The American Heart Association and the National Heart, Lung, and Blood Institute recommend that the metabolic syndrome be identified as the presence of three or more of these components

* Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
* Elevated triglycerides:
Equal to or greater than 150 mg/dL
* Reduced HDL (“good”) cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
* Elevated blood pressure:
Equal to or greater than 130/85 mm Hg
* Elevated fasting glucose:
Equal to or greater than 100 mg/dL

Cardiac problems including Stroke and Heart Attacks are the leading cause of death in America. And unlike many Cancers, most cadiac health problems are completely preventable. I know none of us need any extra pressure to lose weight and get healthy (we all want to look and feel good), but sometimes a little fear can be a great motivator. It certainly was for me... When I weighed 310 pounds I desperately wanted to lose weight but couldn't find the motivation to do anything about it, until a doctor told me that I had developed Type II diabetes. I didn't know much about it back then, but it scared me enough to turn my life around, and today I'm much happier (and will probably live much longer) as a result!

Here is hoping everyone can find their personal motivation!



Big milestone this week

Tuesday, February 02, 2010

I dropped below 180 lbs for the first time. This may be the least I've weighed since I was a teenager.

From May 2008 - Jan 2009 I lost about 120 lbs pretty quickly. I never imagined that it would take me another year to get the next 10.

For most of the last year I kept my weight pretty consistent, and I have kept almost all my healthy habits. I did start eat a few more treats and slowly my weight started creeping up until I had gained almost 10 pounds.

So for the last several months, I've cut out the treats, dropped the 10 I gained and lost another 10 to hit my all time low of 178! It feels great and I hope to keep up the momentum. When I weighted 310, I could have never imagined that being this light would be a healthy weight. And I'm very happy with how I look today, but looking in the mirror it's easy to see I can afford to lose another 10 lbs.

I took some new pics but I'll have to find some time to upload them. I'm scrambling to get ready for a trip at the moment. I hope everyone else is doing well and achieving your goals!

  Member Comments About This Blog Post:

DAYHIKER 2/9/2010 8:39AM

    You have done an awesome job of maintaining! And that's the real battle after the battle! Congratulations on losing that last 10! I'm sure your body has done a lot of rearranging and toning over the past year! emoticon

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