Half a Year Down

July is here. Its been six months since new years. How is your weight/exercise goals looking now? Mine are disappointing. I've been at 24 pound weight loss give or take a pound for way too long now. I know why. I've not been steadfast in my calorie log. That lack of focus goes hand in hand with my eating too much lately. My exercise pretty much has been stable and I am indeed fitter than I was. The walking, biking, push ups and weights have helped my heart rate go down, my blood pressure go down and my strength/breathing much much stronger.

But I'm still fat. Long way to go and urgent time frames now to succeed at my goal by the end of the year.

The broke toe routine is mostly ok now so no excuses to not get back to jogging during my walks.

When you falter in your quest, do you give up? No. Don't do that. Get mad at yourself. Growl and flex your muscles and grunt out some new resolve.

I owe it to myself most of all to get going seriously for the rest of my life let alone the rest of the year.

During July I"m on the road a lot. I intend to scope out how to eat on the road and not "blow it" in your basic interstate stops and gas station type stores.

More on that next week as I blog from our nations Capitol.

Searching for that 25th hour!

In my quest to become healthier, I am exploring creative ways that people can exercise and eat better. My post about Flex + Fit was just that. I was intrigued about this new business and wanted others to know what they have to offer. I have not nor could I accept direct compensation from any organization in exchange for promotion in my blog posts.

On weeks like this one, my days won’t end until 8 pm every night. Time will be a very tight commodity due to work, child’s extracurricular activities, events and doctors appointments. Because I am still very committed to achieving a healthier lifestyle, I realize that I must get really creative to find time to exercise and watch what I eat.

I know that I am not alone. Each of us has commitments that can sometimes stretch our days to a state of chaos, but I will carve out at least 30 minutes every day for myself. I am learning that I won’t be any good for anyone if I am burned out. I will continue to blog about creative and fun ways to exercise and eat better without compensation. I hope some of you find them as interesting as I have.

Today’s tip: While watching your favorite TV show, move during every commercial break. If you do jumping jacks, walk or jog during the commercials, you will learn like I did, there are more commercials than shows! Enjoy the day.

Nancy Johnson

http://cltbiggestlosers.blogspot.com/2011/06/best-of-both-worlds.html

http://www.flexandfit.com/

Full of Fuel

For some of us old style (and in my case just plain "old") believers in calories in versus calories out weight loss, there are wrinkles to that philosophy to contemplate.

Past assumptions of lingering exercise benefit after exercising ceases has come under some recent review. The old idea was a nice long jog might keep on burning more calories for hours afterwards beyond what you'd normally use up if you didn't run. Now, some research suggest you may have to reach a very intense level of exercise to achieve that type of benefit to any meaningful degree.

As regards calories, a 100 calories isn't just a 100 calories no matter what you eat. Not completely that simple anyway. For instance, a potato raises blood sugar sharply then a crash quickly and you feel hungrier sooner than if you ate 100 calories of lean meat. Sure, if you are super dedicated to counting calories and never give in to hunger it wouldn't matter. However, all we folks looking for ways to not overeat look for foods that feel like they fill us up and keep us satisfied longer.

Add to that drinking plenty of water and maybe our 100 calories of chicken or broccoli will satisfy us long enough to allow the exercise to burn it all up before the next "feeding".

It isn't really all that complex but it does take thought and perhaps reading to improve our diet and exercise "mix" .

Good luck on your search for the right route for yourself. Seek help from a nutritionist or exercise specialist as needed and never give up.

I take a cooking class!

Last week I had the privilege of attending a complimentary culinary class at the new fitness center, Flex and Fit. It was the first class conducted since the facility opened. I have confessed my limitations in the kitchen on previous blog posts and I warned the Chef Terra about these limitations. Thankfully, she chose a meal and dessert that did not require alot of ingredients, time or money so I became immediately intrigued. As Chef Terra cooked I asked the other attendees about their cooking skills. Surprising many of the ladies were like me, they could cook basic things but often struggle because of their constant work and family responsibilities. Most of us agreed that cooking appeared to be a dying art especially with the younger generation.
The chicken dish and its fruity dessert were prepared and cooked in about 45 minutes. All of us committed to making time to plan and cook healthier meals. Thank you Flex and Fit for providing a facility that focuses on what we eat and exercise. Both are important parts of healthy living and weight loss. I'll explore places to find quick and cheap menus in a later post.

Until next week.

Nancy Johnson

Road Scholar

The next month is shaping up to be a challenge to my will power and making a point to exercise and diet. During the next month I will be driving a car or riding a motorcycle from NC to Fla back to NC to Pa and back to Fla and back once more to NC. Also will be meeting my son who is active duty military on our motorcycles for a weekend of riding in the mountains. Another trip to DC area will fall into that time frame also. All total my miles driven or riding will be approximately 5,000 miles. A lot of time sitting. A lot of family events to tempt one to eat and drink and be merry. Due to my broke toe related foot problems, I will postpone my fun run 5k until later into the summer to make sure I don't really screw up my foot by jogging too much too soon on an injury.

A lot of you guys out there will be going on trips or vacations during the summer. Have fun. If you are overweight though, try your best to exercise some and eat smart during your fun activities.

Now get out there and go for a nice hot walk.

Filling the Hole

Happy Belated Fathers Day to anyone that provides love, support and a sense of security to a child.  Every year, this particular holiday was a reminder of a hole in my life because I had a MIA father. My parents separated when I was young and when my father left my mother, he also left me and my two younger brothers.  This parental abandonment left an emotional hole and is one reason for my weight issues.

In my quest to win my battle of the bulge, I've decided to explore some of the reasons for the weight. Although I've long given up on the dream of the typical loving father-daughter relationship, this year I decided to finally do something I haven't done in a very long time. This year I mailed a card to my father.

In the past, I often ate to fill this and other voids in my life. Sending the Father's Day card was my way of finally addressing this hole and moving on to a healthier life.  Food and fathers both have an important role in a healthy life.  It's important, not to mix the roles.

Nancy Johnson

Eat Your Veggies

Summer doesn't officially start until next week. Try to convince the thermometer summer didn't start weeks ago. Its been hot. Until the brief respite this week one local weather person said our average for early June had been same median temperature as what Tampa Florida would normally expect for that time of the year.

So, how is your body and appetite holding out in the heat? For me I spend a lot of time outside and don't let the heat stop me. However, I do find a change in my yearnings for food during hot weather. I tend to crave veggies more than meat. My garden is doing its best imitation of a jungle these days as I planted way too much stuff for the space. We have bunches of tomatoes , lettuce, squash, zucchini and onions ready to harvest and egg plant, okra, cauliflower, peppers all about to produce.

My opportunity to eat lots and lots of vegetables will soon push aside the need for meat even more.

Visit your local produce stands and load up on healthy food for the summer. Try some filling and tasty melons while you are at it. They fill you up and hydrate you well in this hot weather.

With exercise and proper healthy eating we will come into fall weather needing to buy some smaller cloths for winter.....so start saving your money for the new wardrobe.

Agony of The Feet

I tried to get back to jogging a portion of each walk last week. I will have to monitor this closely as the foot that had the broken toe recently has pain for a day or two after each jog/walk session. So for now, I'll have to rely on the exercise bike and mountain bike for a larger than normal portion of my calorie burning. Its nice to be back home with my scale, my exercise equipment and away from temptation while entertaining folks at my mountain place. I'm a "routine" kind of guy and like getting back to the routine.

Be careful though. "Routines" can become boring or stagnant. They can also ignore or overuse certain muscle groups and lead to imbalances and injuries. Look for ways to alternate hard/easy days and build in a rest day when needed.

Keep at it folks. We are almost halfway through the year.

Another Reason to Succeed

I'm off to a good start this week. In the first 3 days of the week I've walked over 9 miles, biked 90 minutes and done weights and push up/sit up routine twice. Mowed my huge yard with push mower in mid day heat and have lost the two pounds I had recently put on.

I also had a phone call this week that gave me yet another "reason" to want to succeed at this long term weight loss and health journey. My son and daughter-in-law, both of which are officers in the Army active duty, inform me I'm going to be a grandpa for the first time come early next year. Finally. I'll be 60 by then and need to be healthy and live to be about 78 years old to see this first grandchild graduate from high school someday.

So if I don't want to be called "grandchunk" by the kid someday, I need to push on and hang on. Think about all the reasons you have to get fit and stay healthy. No matter your age or circumstances there are reasons its important to you and your loved ones. Now get out there and sweat your butts off this weekend.

Putting my oxygen mask on first

Over the past two weeks, I have been on a time rollercoaster. As a single mother to a child with many health related issues, the demands on my time over the past two weeks have been great. Consequently, I have taken care of everyone and everything else except myself; at the end of the day I have often been too exhausted for me. Not long ago, I would have used my crazy schedule as an excuse on why I can't eat better or exercise. NOT THIS YEAR, I am determined to win this fight and I will persevere.


Yes, I am a single-parent. Yes, I am a full-time employee. Yes, I am a committed Toastmaster. All of these things are very important to me, BUT I AM COMMITTED to finding ways to put me first. So, I guess I will have to embrace getting up earlier in the morning to exercise. It is the only time of the day that is not generally scheduled. If you are a parent and find yourself in a similar situation, put your oxygen mask on first so you will be around for your children and others who depend on you.

Nancy Johnson

Gained a couple of pounds

Dang it. I gained a couple of pounds. Makes me mad at myself. I know why I gained but don't like the sound of the excuses. I've gone over to my mountain place each of the last five weeks. 3 of those weeks were to work on the flooring project. The other two visits were entertaining folks.

So my weights or exercise bike were not handy and my walking in the mountain plans were only minimally done. Then some of you may recall I broke my toe and that has not been a fast healing process as my entire foot has seemed to have some problems as a result of that.

So my mainstay of exercise has been less than planned.

Knowing why you fail at weight loss is important. It means you are paying attention. I now need to allow my guilt and anger to get my butt back in gear. On Monday to kick off a spartan week I walked 3 miles, biked for an hour and did my weights and push ups. I also began a gimmick eating deal to concentrate on purity of food consumption by eating apples multiple times per day and drinking tons of water to stay full and hydrated in this heat.

I confess my sins and vow to get really active again now that my trips to the mountains will be fewer. Don't give up, get going. Get mad. Get serious. Get help. Just don't give up folks.

Taking the Stairs

I have many fears; one is a fear of heights. Yet everyday for almost a year, I have taken the elevator up to the 40th floor to work in the Smartest Building in America -- the Duke Energy Center. I have persevered through my fear every day except one – yesterday, Sunday June 5th.


My daughter and I rode the elevator to the 40th floor and when it got to the 40th floor, the door opened two inches and no more. Even after pushing the open and close button several times, nothing happened. Brittany was calm, but my panic attack was quick and very real. Lucky for me the building's call button was immediately answered and they were able to remotely take us down to another floor where we quickly got off and then walked up to the 40th floor.

Every day I work on the 40th floor, I will be reminded of the urgency for me to get in shape. I will be adding stair climbing to my exercise routine immediately.

Help from my wife

My wife turned the big 60 Monday. As a total surprise, I took her and my daughter and new son-in-law to US National Whitewater Training Center and we did the Canopy Tour. This is approximately four hours of zip lines, rope bridges, cargo nets and rappelling. My wife wanted to do something physical for her birthday as that is kinda out of her normal personality.

Given the heat and some of the rope/net climbing stuff it was indeed physical. Glad I've shed weight and been exercising this year.

My wife, however, was a perfect example of perseverance. In spite of her fear of heights and lack of much strength type training she finished every obstacle. She toughed it out and had a blast.

Exercise doesn't always have to be boring.

I think the fun she had doing this physical challenge will go a long way in getting her to do longer bike rides with me.

I'm fine doing things solo. But I must admit having my spouse of 38 years do exercise with me is and will be a wonderful thing going forward into our senior years.

Now if "she" can do it, I have no excuses. How about you? You may have some reasons to not do a canopy tour through the trees but you have got to drop those excuses and get out there and do "something" . Now get out into the heat and walk or jog or swim. Its good for you.

In Search of that $2 Million Idea - UPDATED

Today the United States Department of Agriculture (USDA) said goodbye to the ambiguous food pyramid. For almost twenty years the pyramids encouraged us to eat healthy. Unfortunately many found the information to be very confusing. Today the USDA replaced the food pyramid with a symbol that everyone can understand -- the dinner plate.

This new symbol comes with a $2 million price tag. Yes, I did say $2 million! Was it the special design work on the plate?  The design appears pretty simple.  Was it the cost of a top PR firm's marketing scheme and rollout strategy? Hmmmm. In this day of 24-hour news, social media, YouTube, the Internet and the like, the right idea with the right results could almost sell itself.

USDA Secretary Vilsack and First Lady Michelle Obama unveiled the new symbol as an extension to her Let's Move Campaign. Whether this new symbol and its campaign will make a difference in America's obesity problem will remain to be seen. For the first time ever, this generation of kids might not outlive their parents. Yes, we can blame parents for the childhood obesity problem. Blame is a waste of time. Instead of blaming, we need to spend that time searching for realistic ways to connect nutrition and exercise to lifelong health in a way that relates to people.

Farewell and rest in peace, food pyramid.  The USDA chose the dinner plate as their new idea. What's yours?

Nancy Johnson

All Dewed Out

Am I the only one with time management issues?  I don't know about you, but if a genie were to magically appear with three wishes, I would use at least one of the wishes on two clones -- one for home and one for work.  Wouldn't that be sweet?

I know.  I know.  This is a weight loss blog.  Some of you want to hear what I have done and how much weight I have lost or gained.  Others may want to hear about my exercise program.  You probably would love to hear that I have gone on a secret food binge.  Here it is.  I have not gone on a food binge.  I have successfully lost half of my weight loss goal by working primarily on the food side of the weight loss equation -- watching what I eat and how much I eat.  I don't know my weight loss to-date. Last week my Weight Watchers meeting was cancelled, so at noon today I will be once again glaring at my friend the scale.  I will make my report tomorrow, I promise. 

Exercise is the other side of the equation.  Exercise is crucial for long term weight loss success.  I remember the pure burst of energy I had after a good exercise routine.  I know how important exercise is to my success and I remember how good it made me feel.  So why haven't I become more aggressive in my exercise?  (Before the anonymous know-it-alls arch their hands and start typing, I KNOW I NEED TO GET BUSY) Four simple but gut wrenching words -- I am OVER COMMITTED.   Really, days like yesterday made me realize that I have bitten off more than I can chew. If it weren't for the occasional energy boost from the 20 ounce diet soda, most days I would not make it past 2pm. 

I didn't realize how bad my addiction was until last week.  During a discussion with my daughter, she challenged me to give up the green bottle.  I know that sodas, even diet ones -- are not good for you.  I know that real energy shouldn't come in a bottle, but the thought of giving up my "daily fix" really gave me the shakes.  But I love a good challenge, so in June I will correct my over-committed schedule by purging some extracurricular activities to make time for "real" exercise.  The only way that I can give up the "bottle" is by awakening my natural endorphins by exercising and exercising hard.  Until tomorrow.

Nancy Johnson