I’m Back, Right on Track

I was temporarily derailed on my Weight Loss maintenance program the last few weeks.  So much so that my Lifetime standing was potentially threatened.  The first two weigh-ins this month I was off by two lbs. Not the worst thing but I really cherish my Lifetime distinction.

What got me slightly off track?   It was not dramatic.  I did not suddenly binge eat a bunch of M&M’s or stop exercising.  Nor did I stop my other good habits (in fact they saved me – more on that later!).  No, it was three items that without the habits that I learned at Weight Watchers would have derailed me permanently.

I think of these external items as the Weight Gain Axis of Evil!   Before the discipline and training I received at Weight Watchers, this Axis of Evil caused me to balloon up in a matter of weeks.  The diagram below shows the three elements of the Axis:

The Weight Gain Axis of Evil
The Weight Gain Axis of Evil

Here is how they impacted me in my temporary setback.

  1. Travel woes.  Both weeks I was traveling for work out of town and had a delay on some of the flights.  Plus traveling two time zones away.
  2. Work Stress. I was taking on more work responsibility while still retaining my current work.   In addition, I had a packed two-week schedule with deadlines and planes to catch.
  3. Lack of Sleep. I could not sleep for the most part driven by the first two elements of the Axis.  First, I kept thinking it was 5 am when it was 3 am because of the time zone difference.  Second, I had to catch planes early in the morning and late at night.  Third, the work stress and the tight schedule made me anxious making it difficult to fall asleep.

I caved in the past before Weight Watchers when I confronted the Weight Gain Axis of Evil.     I would wake up too early or go to bed too late causing Cortisol to race through my veins.  Then the stress  elevated the cortisol level and the fatigue factor, making me eat more and exercise less. The result in the past; easily a five-pound weight gain in a week with additional weight gain until I could get of the loop.

This time however I was able to recover from the fleeting set back with the lessons I learned from Weight Watchers.  Here are the 5 items that helped me.

  1. Don’t Panic! – Like the Hitchhiker traveling the Galaxy (one of my favorite books), Don’t Panic!  I remembered the rough patches I had before and how I eventually was able to overcome them.  I was not going to let a two-week setback remain permanent.  Remembering my Weight Loss Journey when I lost 170+ pounds, I knew if there were fits and starts in weight loss, there would also be partial setbacks in weight maintenance.
  2. Look beyond the Scale – There are more things to Weight Watchers than just the scale. According to the Lifetime member rules, I only need to weigh in once a month to maintain my status.  But comradery and the friends I have gained at my Round Rock class means more to me then a temporary loss of Lifetime status.  THEY WERE THERE FOR ME AND I WILL BE THERE FOR THEM.
  3. Listen closely at Class – While you are at class enjoying the comradery, listen! Two lessons from the last two classes helped me get back on track.  One was the practice of mindfulness (see 4).  The second was the discussion of the “The Power of Habit”.  After class, I reread excerpts from that book and tweaked a few of my habits that had grown stale and needed tweaking!
  4. Mindfulness – Weight Watchers has teamed with Mind Space to teach members the practice of mindfulness and meditation to overcome stress. After attending and participating in the recent mindfulness exercise that was introduced recently, I restarted my practice to handle the extra stress of the last few weeks. With the calming effect of mindfulness, I increased my sleep and it was deeper also.
  5. Blue Dot Focus – I never lost my habit of tracking even during my set back.  But I did lose the focus of trying to get a blue dot award (staying in a recommended point zone for a day).  I had become astute at using every one of my weekly points and some of my activity points.  In so doing, I had been paying less attention of hitting a blue dot 5 out of the 7 days in a week.  This week, I went back to that goal and in so doing retained some of my weekly points.

My 5 ways to defeat my Weight Gain Axis of Evil may be different from yours.  Indeed, you may have a different Axis.  The point is to examine and to attack your weight gain nemesis with optimism, pluck and the lessons of Weight Watchers.  In closing:

I’m Back,

Right On Track,

Come and Give my Hand A Smack,

Weight Watchers All the Way!

Weight Watchers All the Way!

5 Weapons to Win the War on Weight

Ready for weight loss
Ready for battle with my weapons in weight loss!

For many, losing weight and keeping it off is akin to warfare.  It was for me.  Many days during my year and a half journey to lose a 178 lbs.  I felt like I was in the Battle of the Bulge.  I was pummeled on all sides by my enemies –  junk food, worry, and inactivity.     I needed the right weapons to beat back the break in my defenses and drive to victory.  And I found them in these five key weapons in Weight Loss warfare:

  1. Bananas – The banana is the ultimate weapon in defeating junk food cravings for several reasons.  First, they are very discreet and compact.  You can hide them in your backpack or briefcase and pull them out whenever a junk food frenzy hits!  Indeed, they were my weapon of choice in defeating my arch nemesis – Peanut M&M’s.  Second, they come with their own protection a removable skin that keeps them clean and ready to eat in all sorts of terrain – Nature’s MRE.   Lastly, they sustain for the long haul with their fiber and potassium.  Eat one and you can drive past a full candy bowl without slowing down.
  2. Sneakers are the ultimate weapon against our next enemy of health – inactivity. Sitting and remaining dormant are two of the most powerful armaments in our foe’s arsenal. There are more expensive tools to defeat them – gyms, the latest exercise equipment, etc. – but I have found the trusty sneaker to be the most effective.  Sneakers are like the famous Kalashnikov rifle that the Soviet’s used in WW II.  You could drop the Kalashnikov in the mud or march in the rain and it would always fire when you pulled the trigger.  Likewise, sneakers are a lost cost, effective way to beat inactivity.  For example, when I am out of town for work and know I will be away from the gym, I find a hotel about a mile or two from the workplace, lace up my sneakers and take a twenty-minute walk.  I then switch into my shoes and put them in my backpack; along with my trusty banana that replenishes my potassium!  There they remain until ready for access with my next bout with inactivity – lunch!
  3. Audiobooks – Two other enemies in the struggle against weight gain is lack of knowledge and boredom. Audiobooks are the perfect antidote to both.  Take them on a trek while walking on a trail and you will forget the foes trying to drive you away from your objective.  I have whiled away the hours listening to James Patterson as I worked off the weight.  Next, audiobooks provide you inspiration and knowledge to counter the enemy’s every move.  For example, The Power of Habit taught me how to counter the triggers to eating.  Walking with audiobooks strikes fear in our nemesis to health!
  4. Weight Watchers – An effective game plan and strategy is the greatest force multiplier on the battlefield.  Weight Watchers provides that game plan with its program Freestyle.  The program provides you the structure, support and tools to defeat cravings and the disinformation campaign that our modern lifestyle deploys.
  5. Your Mind – The most powerful weapon in the weight loss struggle is your mind.  The harbingers of weight gain use worry, negativity and self-loathing to distract you and bring you down.  To counter them, practice mindfulness and positive thoughts.  This will counter the senseless eating that often accompanies worry and restlessness.

The winning combination of the five weight loss weapons will bring you success.  Use them and drive to victory and a new you!

Stop the Negative Talk and Take A Walk

Some say the key to weight loss is reducing calories while others say exercise is the key.  Both are important but for me be the key to weight loss is controlling negative thoughts.  A positive outlook and a can-do attitude works wonders on both your body and your soul.   It has in my case!  In the past three years, I have been able to shed over 170 pounds and a lot of mental baggage by doing three simple things.

1. Stop Negative Talk. The very first thing you should do when striving to lose weight and be a better leader is stop the negative talk.   You need to replace the words can’t do with can do.  Also, you need to stop the practice of “worst casting”.  This is the racing voice inside your head that blows the simplest setback into a full fledge downward spiral.  Here is an example of thoughts in my head before I learned how to tackle it.

“This project is not going well. But I am the only one that can do it.    I need to work to at least 10 PM to pull it out or it will not get done.  I am so tired.  Need some energy.  But if I take a break I will never pull it out.  And then everyone will come after me.  How can I get some energy to keep going?  Grab a cup full of peanut M&M’s and another cup of coffee and I will make it.  I am still too tired but worth a shot”.

This my friends is how I gained over 80 lbs. in less than a year.  I worst casted myself into weight gain!  I reveled in being the Iron Man that could beat Murphy and stop disaster from coming down upon us.  But in truth, Murphy’s law (Everything that may go wrong will go wrong) was not in play.  Instead, I was being both a pessimist and an arrogant leader not trusting of the collective wisdom of the team.   It was only when I had faith in myself, a clear realization of the situation, and the belief in my team that I could break the cycle of worst casting.

So here is how the sound of the voice in my head is now.  “The project is having some problems but we can tackle them.  But I am still so tired.   I will call up my team to see if they have some ideas.  Then I will take a walk and clear my head.  We will then be able to solve this tomorrow. [Don takes a walk].  I came up with three ideas that will solve this by leveraging the ideas from my team.  I am energized.  I write an email, set the plan for tomorrow and go to bed!”

See the difference.  When I let the negative talk dominate, I worst casted myself into eating M&M’s, sitting in a chair, losing sleep, and not engaging my team.  I was still able to overcome Murphy’s Law because it was not really in play!  Also, I did it by force rather than smarts.  When I stepped back and stopped the negative thoughts, I exercised, engaged my team, got some sleep, and came up with a better solution with a cleared head.  First rule to weight loss and leadership – stop the negative thoughts in your head.

2. Take a Walk. I already alluded to this in rule 1.  When your mind is raising and your feeling stressed, don’t reach for a Whataburger – take a walk!  Preferably outside.  It will do three things for you.  First, it will destress you and calm you down.  Especially if you are out in nature and you can hear birds singing and smell the flowers.  Second, it will allow you to catch up with your thoughts and put them together in coherent patterns.  One thing that really helps on this second one.  Listen to a relevant audio book.  I cannot tell you how many times I solved the latest problem or come up with a blog story.  Third, it will allow you to capture ideas in a less rushed manner.  Nearly half my blogs and many of my work solutions start the same way.  I am walking around Town Lake listening to a self-help or sometimes a philosophy book.  An idea or a solution pops in my head.  I press the button on my iPhone and say Siri Take Note.  Then I record the idea and use it when I get home.  It is a great way to solve problems and write great blogs (and often to scare the person walking beside you!).

3. Be Kind. The last thing to defeat negative talk, work inefficiency, and weight gain is KINDNESS.  Be kind to yourself.  You are doing the best you can.  Be kind to others.  Often, they are doing the best they can and if they are not, you need to help them achieve their potential.  I will not lie to you.  Kindness is something I am still working on.  It is hard to tackle 50 some years of being a driver and a bit of curmudgeon.  But more often than not, you can kill the problem with kindness.  And shed the weight by being kind to yourself as you move to a healthier you.

IMG_3391

Heroes of Health Series, Episode 2 – Corey the Cycling King

This is the second of my heroes of health series which recognizes people that helped me and others to be healthy and happy. You who follow my blog know that there have been two institutions that were critical in restoring and now maintaining my health: Weight Watchers and Life Time Fitness.  In my first of this episode, I wrote about my foremost hero at Weight Watchers – Julie Faircloth (read here Heroes in Health Episode 1: MOTHER of Weight Loss and a Freestyle Life).  In this one, I write about a guy who has not only encouraged me to take my health to another level but soon will be my instructor in doing so for others – Life Time’s Spin master Corey Ellis.

On a whim back in November 2017, I decided to try my hand (or better yet my bottom) at Spin Class.  Back in 2015, when I topped out at 358 lbs., riding a bike would have been unthinkable.  I could only sit on a bike seat for a matter of moments before my back (and other things) would become compressed. You can read more about those times, my first small steps at fitness with Water Aerobics, and the role Life Time played in getting fit enough to spin in this blog.  Forward to F.I.T – The Tale of Pam *2

Now with my health tenuous but restored, I decided to shake it up and try something different from the usual elliptical training and walking that I did.  I walked into the 11:15 Sunday Spin class, not knowing what to expect but eager to start my next fitness addiction.  Little did I know how hooked I would get.

I was staring at the bike not knowing how to size it or stick my feet in the cages and up walks a guy that looked like a linebacker from the Cowboys – Corey.  He offered to help me which I thought was a nice gesture from a fellow classmate.  He sized the bike and showed me how to strap in.  While he was doing it, I noticed a bunch of people coming up to talk to him and say hello.  I soon realized that he was not a fellow classmate, but the instructor.  Not only a Spin class teacher, but one of the most accomplished at Life Time, certified in all three types of Spin Class, EDG, Power, and AMP (essentially dancing on a bike).

Corey is a phenomenal motivator, teacher, and Spin instructor (as well as all around good guy).  I cannot explain the exhilaration that I and the rest of the packed class feels at the end or the fun we have during it.  But I am going to try to distill down into three points why I consider Corey to be a hero in health.

  1. The Ultimate Professional – Corey is the ultimate student of spin and he takes his craft very seriously.  He is always attending conferences and training sessions to bring best practices to work out more efficiently and bring the latest and greatest to the class.  Just today, he took us through a new technique that he learned while at a conference in Houston.  In addition, he demonstrates his professionalism through he pre-class preparation.  Each song is selected for its timing and the rhythm is matched to the needed RPM and Watts.  When he says the next interval will be 1 minute from the press of the stage button, it is!  In addition, he explains exactly the method to his madness, so you understand the reason for the workout.
  2. An Innovator – Corey also has a background as a music DJ and producer. He uses this background to bring innovation both to our exercise routine through precise timing and rhythm.  Also, the music itself is innovative.  He has a saying that Brittany Spears goes with anything and proves it.  He has made mixes with Brittany and other artists that you would never think would go together.  He also has made whole spin session sets aligned to a theme.  I loved his session during the Super bowl when he had competing music from Philly and Boston.
  3. Making Fitness Fun – The best part of the spinning with Corey is that it is fun. He always interjects humor while we are sweating away.  He is a Master of Music and will throw in several interesting points about each singer.   He also throws in some jokes about the theme of the day. Also, he knows almost every person by name and brings out interesting facts about your fellow classmates.  We also have interesting competitions like who can get to a mile first.  Lastly, he shares his life with us.  We all had the pleasure to meet his mother who is his biggest fan and who on occasion calls in or attends the class.

Because of Corey’s professionalism, innovation, and proclivity for fun, I have reached new goals.  See below the picture of me, Corey, Kaisa and another participant after the St. Jude Challenge.  This was a 4-hour spin class that Corey and others led, and I was pleased to finish!  Lastly, Corey has inspired me so much that I have signed up to take Spin Class certification.  Not sure if I can match my hero but I am going to try.

lifetime

Lessons on Weight Loss and Life from the Royal Wedding – The Redemptive Power of Love

Like so many previous blogs, this one was inspired by my morning workout with two added kickers – the Royal Wedding of Prince Harry and Meghan Markle and the memory of my son’s college graduation the night before.  I was watching the wedding while walking on the treadmill at 6:00 AM in the morning.

The pomp and circumstance were amazing and the pastoral introduction that Justin Welby, Archbishop of Canterbury invoked was moving.  It talked to the power of love in marriage and the foundation of family as a society.  Then Bishop Curry, the Episcopal Head of the Episcopal Church in the United States, took us all to church and expanded on the redemptive of power of love to renew the world.  In his words, he said:

“If you don’t believe me, just stop and think and imagine, think and imagine, well, think and imagine a world where love is the way. Imagine our homes and families when love is the way. Imagine neighborhoods and communities where love is the way. Imagine governments and nations where love is the way. Imagine business and commerce when love is the way. Imagine this tired old world when love is the way.”  Bishop Michael Curry

He then tied marital love to the great commandment as proclaimed by Jesus.

“But love is not only about a young couple. Now the power of love is demonstrated by the fact that we’re all here. Two young people fell in love and we all showed up. But it’s not just for and about a young couple who we rejoice with. It’s more than that. Jesus of Nazareth on one occasion was asked by a lawyer the sum of the essence of the teachings of Moses and he went back and reached back into the Hebrew scriptures and Jesus said, ‘you shall love the lord, your god, with all your heart, all your soul, all your mind and all your strength. This is the first and great commandment.’

And the second is like it. Love your neighbor as yourself. And then in Matthews’ version, he added, he said on these two, love of god and love of neighbor, hang all the law, all the prophets, everything that Moses wrote, everything in the holy prophets, everything in the scriptures, everything that god has been trying to tell the world, love god. Love your neighbors. And while you’re at it, love yourself.” Bishop Michael Curry

Now, we have not yet realized the redemptive power of love as a society as what happened yesterday in the high school in Santa Fe can attest.  But one thing I can speak to you from the heart and from experience is the redemptive power of love as it applies to my own experience and my weight loss journey!  Love of yourself, Love of your neighbor (and the Love of your Neighbor for you), and Love of God were the keys to becoming a healthier and happier person and hopefully projecting that to joy to those that I encounter.   Let me illuminate each point as it pertains to my own experience in weight loss and life in ascending priority order and relate it to my son’s graduation

  1. Love of self – Loving yourself is the first step to loving others and becoming a healthier, happier person.  Prior to 2015, I did not often practice self-love.  Grumpy, griping and overweight, I dwelled on what I didn’t do rather than focusing on what I could or would do.  Chewed up by self-centered anxiety and stress, I overate and overcompensated for my failings.  The nadir in self-doubt and recrimination came sadly on a day that should have been one of my joyful one – the graduation of my third child and only son from high school.  Over 330, unfit and unhappy, I was not an example that I wanted my son to uphold.

I said this was the nadir but really was not.  This graduation and the picture taken their drove more self-loathing and more weight gain, although it did sow the first seeds of change.  I idolized my Father and thought to myself of the example I was setting for my son.  And it was not just an image thing.  I was so worn out from the little exercise walking to and from the car to the graduation, that I nearly did not have the energy to get in the picture, let alone look happy in it.  I truly wondered if I would make it to the next one.

It was only when I joined Weight Watchers and started to see small victories that I could slowly stopped beating up myself.   I no longer focused on the past or had anxiety for the future but started to focus on myself and today.  Our Weight Loss lead Julie has a saying that echoes those of flight attendants, “You first need to put your own mask on before putting on the mask of others”.  By first focusing on loving yourself, you are then able to get on the right track and ultimately get place to help others.

2. Love of others – The love of others from my friends, family, and team members in Accenture Active and Weight Watchers were key to my renewal and in redeeming myself in my own eyes and perhaps those of others.  I cannot tell you the number of times that a kind word from someone lifted me up and drove me forward.  I learned so many lessons from their love and experience!  Countless times a thoughtful word or suggestion helped to pick me up and get back on track to becoming a healthier person. I am now trying to pay their love forward by helping others with the lessons and gifts given to me.  The impetus of this blog is to help others struggling with weight loss and anxiety with words of encouragement, useful information and love.  You help yourself by helping others!

  1. Love of A Power Greater than Yourself – The last and most important element in the recipe of love is the unconditional love of a power greater than oneself.  In my case that power is Jesus Christ as proclaimed by the Catholic Church.  For others, it may be different, and I am certainly not here to proselytize. But what I am here to tell you is there is a power in moving beyond ourselves and being thankful for what was given to us from up above. The power of prayer and thankfulness transform!.  It was key to renewing my body and to refreshing my soul and for other.  But more importantly, it affords the opportunity to have a closer relationship with God and to give thanks for both joys and sorrows in life.

My personal favorite prayer is the Rosary because it reflects the love of God for us and a Mother for her son.  I started the practice to say at least a rosary a week.   Likewise, I keep a daily, thankfulness journal to remember all that God has done for me.

In closing, love has the ultimate power to redeem and renew.  Yesterday. I attended our son’s college graduation a 150+ lbs. lighter with a renewed body and improved soul. If the power of love can renew a curmudgeon such as I myself, it can do it for you and in time the world!

Heroes in Health Episode 1: MOTHER of Weight Loss and a Freestyle Life

This is the first blog of a many part series called Heroes in Health. Each series episode will be composed of two parts.  In the first part, I will introduce a person that I and others consider a hero in health.  Someone whose life, teaching and inspiration drives us forward to a healthier living and a better life.  The second part will be an actual interview with the person.  I am going to start off with a blog/transcript but hope to change it overtime to a podcast. The subjects that I hope to include are everyday heroes in health like spin instructors, football coaches, chiropractors, and health care practitioners.

I telegraphed this blog series a few weeks back in this blog when I mentioned one of the top ten influences in my life Julie Faircloth (see here The Why’s of Weight Watchers! ). Julie is the Weight Watchers coach/facilitator for me and hundreds of other team members in Round Rock/Central Texas area (WWW Round Rock ) She has been a Weight Watchers leader for many years and a member for even longer.   We will get to more on that in Episode 1b.

By way of introduction, I would like to use an appropriate acronym for this Mother’s Day, 2018 – MOTHER in Weight Loss and a Freestyle Life.  I use Mother not in a chronological way – Julie is more like a sister in that respect – but rather in terms of the way she guides both me and others in our Saturday class.  Her teachings and inspiration have nurtured me and countless others during her career to our weight loss goals (she was my coach through my entire 170+ weight loss journey).  In addition, she leads us not through a fad diet or intense Biggest Loser like competition, but an inclusive, instruction-based program at Weight Watcher’s called Freestyle.  Unlike other programs based on the whim of the day, Freestyle focuses on the latest learning on the three pillars of health: Nutrition, Exercise, and Joyful living.   The program uses weekly lessons on these pillars to provide team members the Freedom to Style their own, lifelong path to health living!

Mother both as a concept and an acronym is a good way of explaining why Julie is my and other’s hero in health.  A mother teaches and nurtures her family to be the best rendition of themselves.  Julie does this in her vocation as Weight Watcher’s leader daily.  MOTHER also serves as a useful acronym to further expound on this concept.

Makes us better!  –  Julie makes us better through weekly lessons on the three pillars of the Weight Watcher’s program.  I have learned so many things that have helped me change my life to be a better person.  Here are just a few.  I now use mindfulness and meditation to remove stress.  I have transitioned from peanut M&M’s, pizza and chicken nuggets to apples, grilled chicken and other healthy staples.  Indeed, I can now call up Smart Point and nutritional content for foods like a pastor can quote chapter and verse!  Finally, I have rediscovered that exercise and fun are not antonyms!

Other Focused.  Julie conducts her classes in an other-focused manor.  She does not lecture but calls on all to participate with inciteful questions and empathy.  Unlike coaches on shows like Biggest Loser, Julie does not cajole or berate, but instead provides a shoulder to lean on and an ear to listen.  She provides guidance in a non-judgmental manner and allows the team to teach each other

Teacher.   Julie is a teacher at heart.  She is always prepared with the latest information and is patient in helping others learn the ways of healthy living and a health life.

Helpful and Hopeful.  You cannot force someone to change through cajoling or force of will.  Instead, like a mother you need to help them to learn on their own.  Julie provides guidance in a helpful manner.  A mother also inspires hope in her children and is always hopeful of their success.  On several occasions, Julie inspired me to hope for a healthier life even when I was stuck on a plateau.  I see her do this for others at each meeting.

Everyday Living.  The Weight Watcher’s Freestyle program and Julie’s teaching is focused on everyday living.  You are given the tools to make healthy choices and when you on occasion decide to deviate (which you are free to do) to get back on track.  You learn how to get healthy and lose weight using the style that is best for you!

Renew and Rejoice.  Each week I attend Weight Watchers even though I have reached my Weight Loss goal.  I go there because of the environment that Julie fosters among our team members.  We are renewed through sharing lessons and trials of the week and rejoice in seeing our friends reach their goals!  I love the awards and seeing people rejoice in their new health!

To close, Julie is a true Hero in Health.  Like a MOTHER, she nurtures and leads her team to a better life and healthy living!  Thank you, Julie!

Every Journey to Health Starts with the First Step!

Today I was starting my normal Saturday practice that I initiated about two years ago.  Each Saturday, I get up about 5 AM and go to Life Time Fitness in North Austin followed by a Weight Watchers meeting in Round Rock (read more about this practice here The Saturday Texas Two Step!).   Normally I half groggily climb the steps to the gym in a daze.  But today I noticed something different.  On each step there was one word which when put together made this sentence: Every Journey Starts with the First Step!

Those words brought back to mind my first tentative steps in beginning my weight loss journey.  3 years later, I am 170 lbs. lighter and a whole lot happier and healthier.  But when I first started out I felt a little like Bilbo at the start of The Lord of the Rings when he left the Shire and hummed:

“The Road goes ever on and on,

Down from the door where it began.

Now far ahead the Road has gone,

And I must follow, if I can,

Pursuing it with eager feet,

Until it joins some larger way,

Where many paths and errands meet.

And whither then? I cannot say.”  J.R.R Tolkien

Indeed, the first steps of any journey are exciting but a little scary.  Here are a few hints for you that are starting out on the Road to Health:

1. Get a good check-up before the Journey:  Most people before they take their car out on a long trip get the oil changed or a tune-up.  Before embarking on a weight loss journey, it is important to get a check up of your own.  For me this was my first step.  I, like most guys I know, hate to go to the Doctor.   And when they do, they do not follow up.  But in my case, I could not avoid it any longer.  My shoe size had increased from a size 11 to a 12 ½ in a little over three months.  I also was feeling tired.

What was shocking was when I first got my checkup, my blood work all came back great.  Hard to believe but at 350+ lbs.  my cholesterol and sugar levels were normal.  But I knew something was wrong and my Doctor provided me with referrals to specialists that correctly diagnosed what was wrong.  A few weeks, and a few appointments later, I had the medication and the CPAP machine that I needed.  These two items collectively helped to get my shoe size back down to an 11 and take off 20+ lbs. of water that was slogging around.   My advice to all new weight loss journeyers:  Before starting out, get a checkup and take action on recommendations.

2. Play “Body May I?”: When I was young kid, back before video games (or even videos), we used to play the game “Mother May I?”  For those unfamiliar with the game, one person (it could be Mom) stands facing away from a line of kids.  Each child the takes turns asking, “Mother may I take . . . steps?”  And the child who is mother replies yes or no. The game ends when the first person makes it to Mother.

Now it was up to the person that played Mother to allow the step or not.  And there were different strategies to win.  One strategy was to go big first and ask for “Two Giant Steps”.  Often this strategy would fail because the Mother did not want the game to end and even if they granted you two giant steps at first, would decline the next few requests.  Another strategy was to ask for some crazy, wacky step that the Mother wanting to see it, would grant.  My favorite was the double twisty, flip flop step, which would be two cross over of my legs, followed by forward roll (my version of a flip/flop).  This may win the first game on a good day, but usually Mother would disallow it or never allow it again.

No, the strategy that usually worked were a series of baby step requests, followed by a medium step or two to win the game.  Mother would allow it because you were not being greedy.  I would ask for it like this “Mother May I take one little, bitty baby step please”.

Now what the heck does this have to do with Weight Loss.  Here is the metaphor.  When you are starting out, instead of Mother May I, you need to ask Body May I.  If you ask for two Giant Steps out of the gate before you are ready, you are likely to not be able to take any other steps due to injury.  Likewise, if you go on a fad diet or exercise routine (the equivalent of the double twisty, flip flop step), you may lose weight for awhile but in the next part of the journey it all comes rushing back.  No, when playing Body May I, you need to start off with Baby Steps and then progress to Medium Steps.  That is what I did.  I could not walk far because of my joints so I did low impact water aerobics.  I then progressed to the medium step which for me was the elliptical trainer.  By the end of the journey, I was doing 4 hours of Spinning non-stop or walking 50 miles in one day.  Remember start out with baby steps and then progress.

3. Pack the Right Provisions: Before you embark on any journey, it is necessary to pack the right provisions.  This is doubly true when trekking to your weight loss goal.  The first thing that I did after learning about healthy foods from Weight Watchers is clean out my pantry of Peanut M&M’s and Cheeto’s and replaced it with fruit and other healthy snacks.  These nutritious, yet energy packed foods, helped me grow stronger along the way.

4.  Bring a Buddy: A trip is always better if you take it with others.  Continuing on with the Lord of the Rings theme from earlier, Frodo did not face the Black Riders by himself.  No he brought Sam, Merry and Pippin!  When I started out, I had several groups that traveled with me along the way.  These groups include Weight Watchers Saturday Morning group, my Sister in Law Sherri’s fitness group, and my company group Accenture Active.  

In closing, you can’t complete the journey until you take the first step.  So like another old 80’s Christmas Show, “Just Put One Foot In Front Of The Other, And Soon You’ll be Walking Out the Door!”

one foot 2

Put one foot in front of the other
And soon you’ll be walking ‘cross the floor.
You put one foot in front of the other
And soon you’ll be walking out the door.

You never will get where you’re going
If ya never get up on your feet.
Come on, there’s a good tail wind blowin’
A fast walking man is hard to beat.

If you want to change your direction,
If your time of life is at hand,
Well, don’t be the rule, be the exception
A good way to start is to stand.   Rankin/Bass

Not What’s Next, but What’s Now: The Key to a Fit and Happy Life

I had an epiphany about weight loss and quite frankly life in general while listening to my favorite podcast from Father Mike Schmitz.  Father Mike who ministers to Catholic College Students (and some 50+ year men like yours truly) has a new series of podcasts for the end of the school year called What’s Next.  The first of the series was about the anxiety that is sometimes associated when contemplating what’s next in this world.  As soon as I heard that, I got an inspiration.  The key question for weight loss and life in general is not What’s Next but What’s Now.  I think Father Mike may go there on the next one of the series but since he did not hit this exact point on this first one (listen to it here Fr Mike’s Podcast ), I will!

Too often, we are filled with anxiety about what is going to come next.  We set goals, or we face hardships and we worry what is coming next.  Will I achieve the goal for which I strive, or will I sink under the weight of some difficulty that is hard to bear?  In weight loss terms, we set a path and a timetable to lose 75 lbs.  before your reunion and now have only lost 20  lbs with the reunion 3 weeks a way.  Or you have a difficult project for which the outcome is uncertain, so you stress each out and eat  too many Quarter Pounders with cheese.  I am not saying stop setting goals or bearing the crosses of everyday life.  What I am saying is the proper question is not What’s Next, it is What’s Now.

There are three variations on that phrase which are insightful when losing the baggage of everyday life whether it is weight or worries:

1.       Be thankful for Now and not anxious for what’s Next.  When I was losing over 170 lbs. in a year and a half, the times when I went off track were normally related to not being thankful for the strides that I had made that day.    Revel in the success of today and don’t worry that the pounds may not be coming off fast enough to hit your goal in a certain timeframe.  The weight will come off.  Likewise, be thankful for a beautiful sunset or a hug from your child rather than whether you will hit your next sales target.  The first two brings well-being, the latter could lead to a rush of cortisol and a palpitating heart!

2.       Don’t let the goals of tomorrow, get in the way of doing good today.  There is a body and soul connection.  In the rush of making the next goal, we miss the chance to help someone out and show a little kindness.  When you help someone else out, you feel good about your self and maybe get a little exercise (e.g. helping someone move, etc.)  Likewise, when you are kind to yourself, instead of beating yourself up, you are less stressed and less prone to binge eating.   Stop striving and help someone. 

3.       Don’t put off until tomorrow, what you can do today.  I know it is a little cliché but maybe this insight into the phrase is not.  Sometimes when we are thinking about what we desire to do tomorrow (like run a half marathon), we get frustrated with what we can do today (like walk a half block).  When I started off on my weight loss journey, I could walk a few laps in the kiddie pool (because regular walking of any distance would hurt my back).  If I had stopped because I was frustrated, I would have never been able to walk the 50 miles in one day that I did a year and a half later.  Do what you can do now and do not stress if you are behind in your progress.

In closing, one popular song title said, “Don’t Stop Thinking About Tomorrow”.  I say STOP and do what you can do in fitness, weight loss, and life today!

Fat to Fit Again! The Power of Habit

My last blog told the story of how I went from a fit Army officer to a 358 lbs. behemoth sprawled faced down after tripping leaving work at 3 AM with broken glasses and bruised pride.  You can read it hear. Fit to Fat: Lessons Learned While Doubling My Weight

At basically the nadir of my 50+ years, I decided to turn my health and my life around somehow, someway.  I did not get all the way at once.  I still had the bout with my colleague when I was gasping for breath after climbing a set of two sets of stairs. Read it here.  But at least at that point I decided to do something, somehow.  This is the story of how I went from Fat to Fit Again by killing the 7 deadly habits that explained in my most recent previous blog.

Before I discuss that let me talk to you a bit about Habits. The Power of Habit by Charles Duhigg linked here  The Power of Habit is a must read for anyone that is seeking to change the habits that caused them to gain weight (or any other nefarious thing).  I listened to the audiobook half way through my 178 lbs. weight loss journey (wish I read it earlier).

If you are struggling with any bad behavior DROP EVERYTHING AND READ IT NOW!  The proposition from the book is we are creatures of habit.  The book can be summed up by this quote “There is nothing you cannot do if you get the habits right!”   On any given day, you do at least 40% of anything by habit.  For example, you get up, your breath is sour, and you smell so you brush your teeth and take a shower.   Depending on what is more important to you (I brush my teeth first), your habit is consistently the same.  Every habit is triggered by an event (halitosis from sleeping with your mouth closed), followed by the habit (brushing my teeth for 45.7 seconds followed by mouth wash) to gain a reward (the ability to hopefully kiss my wife without her turning away!).

First you must realize your trigger, then the habit to give your reward.  If you can realize the trigger (sometimes it is deceptive so use root cause analysis) and the resulting reward, you can change the intervening habit to get a similar award.  We are not Pavlov’s dog, but we are sure close.  The key things with humans is you can discern the trigger, change the habit, and earn the same or similar award.  So now I will tell you how I dealt with the 7 deadly habits that changed me from Fit to Fat again.  In all seven, I list the bad habits I had, the trigger that caused it, the habit that I changed and the reward that I still got even though the habit was changed.

  1. Bad Habit: Binge Eating of Peanut M&Ms. New Habit: Eating filling fruit.  I told in the last blog how I would drink cup full of Peanut M&M’s to sustain me from long nights of driving my team to create software.  I changed this habit in three ways.  First, I tracked the number of Weight Watcher points associated with a cup of peanut M&M’s (27 WW Smart Points per cup– more than 4/5 my daily allowance).  Then I figured out the trigger.  It was at approximately 3 hours after lunch when I felt tired and needed to get out of the chair.  The habit was to walk to the front desk and fill a coffee cup with Peanut M&Ms and the reward was a burst of energy from sugar.   What I did once I realized the trigger and the reward, I just changed the habit to get a similar award.  An Apple has natural sugar but is zero points.  So, I walked a similar distance to the break room and grabbed an apple.
  2. Bad Habit: Overworking New Habit: Delegating and mentoring. One of the main reasons that I gained weight is I tried to do everything myself and ended up working 16+ days.  The trigger was an overwhelming sense of responsibility to my job and the satisfaction of a successful project.  Beyond the ancillary consequence of gaining weight since I put my health secondary, I was not fully utilizing my team or giving them a sense of accomplishment on their own.  So chiefly for selfish reasons, I realized I could no longer be an iron man and started to delegate.  I adopted an approach of Mentoring and not Mangling with dictates and proclamations.  This not only gave me time to focus on my health, it also allowed us to accomplish the mission, thus fulfilling my sense of responsibility.
  3. Bad Habit: Not Sleeping New Habit:  Sleeping more (but still not enough!).  Delegating helped me to get more sleep.  But I also took other measures.  Instead of working or listening to books on one of the many plane trips that I took, I did a mindfulness exercise (in my case as a Catholic I said a Rosary), then calmed I went to sleep on the plane.  Also, exercise helped to induce me to get more sleep.  I also monitored my sleep habits with a Fitbit.  Despite all these efforts (and another effort I will mention later), I was only able to up my average sleep to 6.2 hours from a paltry 5.1.   But it is progress.  Sleep by the way is one of the most important factors to weight loss.  Almost every week I failed to lose weight on my weight loss journey it was due to a lack of sleep.
  4. Bad Habit: Stressing out New Habit: Working out.   Stress was one of the triggers to so many of my bad habits.  Depression and binge eating are too in particular.  There are two ways I countered the trigger of stress.  When I felt it coming on, I made sure I planned a Beer Walk after work.  That is where I would make a 2-3-mile trek to the Banger’s Bar that is just off trail in Austin Town lake.  I would have a beer and then walk back.  Here is a picture of me returning from my most recent beer walk and enjoying an Austin sunset!   IMG_3391The other thing I do is I sing Karaoke with an app called Sing Smule.  I don’t do it in the office (well at least not normally).  But singing a few tunes is a great way to get the stress and the fat invoking Cortisol down!
  5. Bad Habit: Not going to the doctors New Habit: Doing exactly what the doctor told me.  In my previous blog, I talked about how I skipped going to the doctors because of work and paid for it.  I paid for it in two ways.  I had Sleep Apnea and an undiagnosed condition that caused me to retain 25+ lbs. of fluid.  Once I finally went to the doctors, I kept going.  And I did what they told me.  That meant living with a CPAP for a year and taking it to all my favorite Midwest states for work (don’t try to get distilled water at midnight in Topeka).  I also took my meds.  These two simple things took off 25+ lbs. in water weight and reduced my shoes size by 21/2 sizes.
  6. Problem: Depression Antidote: Being Thankful and Grieving. I had a lot of things go wrong in 2012 most importantly losing my Mother – my last parent.  I drove on and tried to work myself out of the grief.  Bad idea.  After a year of trying that, I pulled myself out of my funk by taking time to grieve and being thankful for all the good things that were coming my way (Kid’s graduation, daughter’s wedding).  When you are sad, look for something for which to be thankful but more importantly take time to remember the person you lost!  Here is the blog I wrote about the thankfulness I felt on another sad moment. Life’s Game Changers – The Power of Thanksgiving
  7. Bad Habit: Not drinking water and drinking Coke. New Habit: Drinking flavored Sparkling Water.  This sounds weird, I do not like drinking water.  But I love carbonated drinks.  Once I realized I was drinking a lot of calories, I decided to try zero calorie, sparkling water.  To save money, I got a soda stream machine and I buy flavor pods available in the store.  Water along with sleep.

And there you have it.  I changed my habits and transformed my life.  178 lbs. gained and then lost and never, ever coming back again.  You can go from Fat to Fit like me with the Power of Habit.

Fit to Fat: Lessons Learned While Doubling My Weight

I have written a lot about my weight loss journey.  But I have yet to tell the story of how I gained the weight in the first place.  Also, I have posted plenty of Before and After pictures once I got back to my fighting weight.  But I have yet to post the “Before the Before” picture.

You see from this picture I was fit first! I was a West Point cadet and then a well-toned Army officer.  It has been said that you learn more from what you do wrong then what you do right.  So, this is the story of how I went from a Fit Captain in the US Army that could pick up a ruck and jog 13 miles on any given day to a 358 lbs. behemoth that could barely walk 13 yards without getting winded.

skinny elvis

My weight gain story starts as a slow progression to a rapid decline into morbid obesity.  It is not a fun story and I would rather tell the other blog (that will be the next).  But it is a story that needs to be told nonetheless for others who may be dealing with this problem now.

Growing up until my teen years, I did have some struggles with my weight.  I and the rest of my siblings have a predilection to being bigger.  But by the time, I was 15 I shot up like a weed.  I was no longer chunky and my high school sports of football, wrestling, and track/baseball kept my weight under control.

I also could keep my weight under control in the Army and West Point.  I did, on occasion, have to pick up a ruck on the day of weigh ins at the Army to jog a few miles to keep my weight down (I did have a big build).  But it was no problem.  When I left the Army at 175 lbs., I could run a half marathon at the drop of a hat and had no problem with any physical activity.

Over the next 25 years, my weight however more than doubled!  It did not happen all initially.  For the first 20 years, I fluctuated from being 220 to 260 and could push my weight back down easily. The first slow weight gain over the 20 years were the result of three things:

  1. I was not exercising as much.  In the Army, you are paid to do PT and it is part of your job description.  If you did not do it, you could not perform your job function.  But as much as my current company does commend fitness, they do not require you to do it.  I still worked out but not as much.  However, despite this decline in activity, I continued to take on the same number of calories.
  2. I was prone to Yo-Yo dieting. I was adept at driving my weight back down through a series of the latest diets – Slimfast, Protein only diet, etc.  I also would up my exercise in brief bursts that was unsustainable. I would go from zero to 60 on the Stairmaster or equivalent and think that I could keep it up.
  3. My metabolism slowed from aging. I was no longer eating the 4 Suzy Q’s in one sitting as I used to do at the academy, but I was still eating 2.  And my raging metabolism from back in the day had significantly slowed.

Still until about 2010 and 2011, I was still in a redeemable place.  Then two singular events caused my weight to progress in a non-linear fashion as you see in the graph.  From 2011 – 2014, I put on over 100 lbs.  Not a pretty site.   There were seven habits that drove this prodigious weight gain.  But before we discuss the habits, let me discuss the two triggers that started this “hockey stick” moment in weight gain.

  1. I took on too much responsibility at work and the work that I was driving also had a “hockey stick” moment. Not being able to say no I took on three roles, two of which have now been taken over by my peers or superiors.  In addition, the business that I was helping to drive grew from 60 people to nearly a 1,000 at its height.
  2. I lost my last parent, my Mother, at the same time of this growth. I did not take time to grieve nor did I take time to get her estate in proper order.

These two triggers caused seven bad habits that I have since conquered in part.  Some I still struggle with but am in a better place.

  1. Binge Eating – During the time I was working crazy hours or in moments of grieving, I went on unmitigated eating binges. I had three nemeses.  First, there was a tray full of peanut M&M’s kept in our office.  When I was pulling a late nighter, I would drink cup full of peanut M&M’s to keep my sugar high up.  Next, I would usually not make it home for dinner, so I had a McDonald two-way fix.  On the way home from work, I would have a Quarter Pounder and a milk shake.  On the way to work, to break up the Austin traffic, I would eat two sausage McMuffins (I would the skip the egg in the crazy idea of cutting calories!).  Lastly, on the weekend, I would get a bottle or two of Barefoot Wine (because it was cheaper) to keep me going through weekend work.
  2. Overworking – My binge eating was mainly a symptom of me not being able to say no and overworking.  I fashioned myself as the Iron Man, that could work anyone into the ground.  No time for exercise, no time for eating, no time for sleeping, no time for getting a check-up.  I had to lead by misshapen thoughts of being an example.  How could I ask my team to work if I was not always in the trenches with them?  This is really the root of the other bad behaviors.
  3. Not Sleeping – I pushed those two years on very little sleep.  Here is a true story.  One day I was on a call at 3 AM in the morning trying to adapt to some changing direction.  I suddenly realized I was in danger of missing my 6 AM plane since I was still at work.  I continued the call on the hour drive home.  Threw some clothes in suitcase and remember praying I could get on the plane without crashing the car and getting some sleep.
  4. Stress, stress, stress – I put a lot of stress on myself.  Some of it could not be avoided but most self-imposed.  I had in my mind I could not let the team down and the only way to do it was to lead up front.  I also did not want to let my siblings down with my Mother’s estate.  By working so hard, not taking care of myself, and insufficient delegation, I let myself down and at times both work and my siblings.  Also, stress led to two medical conditions that leads us to bad behavior 5.
  5. Not going to the doctors – During this two years, I had a constant nagging cough and several bouts of walking pneumonia. I also had two undiagnosed issues that were directly contributable to 30 lbs. of the weight gain.  I did not have time for the doctor and let it ride.  As a result, my shoe size went from a 10 ½ to a 12 ½ (and sometimes I needed a shoe horn).   Lesson learned – never, never, never let a medical problem go undiagnosed.
  6. Not taking time for grief and not recognizing Depression – I spent the two years busy but depressed. I never took the proper time to recover from the loss of my last remaining parent.  That in turn fueled my overeating and my stress.  TAKE TIME TO GRIEVE!
  7. Not drinking enough water – This bad habit sounds like the least one of the seven discussed so far.  But it cannot be discounted.  I drank “Leaded” Coke and coffee and very little water.  I went for the sugar and caffeine rush and skipped drinking water.  I now know that being tired was in part from being dehydrated.

 

So now it is time to unveil, the “After” picture. This is a picture of me at a conference after attempting to dance.  I got it from one of my colleagues, as a reminder after I made the turn around.   A few weeks after this picture was taken, I tripped while leaving work and landed knocked out on the ground at 3 AM in the morning.  After an unspecified time knocked out, I was able to crawl back to an upright position just barely getting into my car.  I keep my smashed glasses to this day in memory of this painful memory.

Large guy attempting to dance
After Picture

So, there you have it.  How a once fit Army officer, doubled his weight and ended sprawled on the ground literally clinging to life.  I have told this story so that you can learn from my bad habits and stop them if you have them, before they become out of control. The next blog will be titled Fat to Fit Again and discuss how I learned to tackle the 7 bad habits.  As Paul Harvey use to say that “Is the Rest of the Story”.