Manage Your Energy – Change Your Life

To jump start my weight loss journey in 2015, my first task was not so much about managing my eating but more managing my energy.  What does that mean?  A book recommended by my company business unit was key to this –  The Power of Full Engagement  located here Power of Full Engagement

The Power of Full Engagement talks about ways to manage energy to be a more effective leader. Based on training for athletes, the premise of the book is that we need to have cycles of stress and relaxation in order to increase energy and performance. There are four quadrants of energy and the first is physical. Let’s just say that in this area before my successful weight loss journey, I had a bit too much relaxation and did not take a respite from the daily grind to schedule in physical activity.

In previous big pushes at work, I reveled in seeing how long I could stay at my desk and how much work I could produce in a day. My only respite was the Philly Cheese Steaks at Jersey Mike’s. Let’s just say I was not building physical energy or releasing stress (or enough of it – only that amount that is released in a cheese steak coma).  People who know me know I like to be the iron man of work.  But my interaction with my team was suffering and so was my health.  The nadir of this period was the day I tripped outside my Delivery Center at 3 am, and hit the ground!  It took more than a few minutes to get up.

After reading the book and not wanting to repeat a face plant on the lawn of the delivery center, I established a physical routine and healthy eating to bolster my physical energy.  Here is what I did.

  1. Get out of my chair at least once an hour.
  2. Switched from prodigious amounts of coffee to hot tea.
  3. Do at least 30 minutes of exercise a day which I put in my schedule.  Yes, I now do Yoga, water aerobics, and Zumba.
  4. Changed from Philly cheese steaks to smoothies, salads, and our healthy snack machine when pressed for time.
  5. Increased sleep from an average of 5 hours or less to at least 6.
  6. And went to prescribed doctor’s appointments instead of toughing it out.

The result was my energy increased, my disposition improved (ok I know I can still be a bit imposing on occasion), and I am getting more work done in shorter time. You can see the difference in managing energy.  The first picture is of me is me in 2015 just before I started this routine.  The one next to it is me yesterday is me as one of 2 people to finish 4 hours straight of spinning class in support of St. Jude’s in Life Time North’s “Ride for A Reason”.  There is still time to donate so if you want to here is the link to my donation site!  Help us drive to knock out childhood cancer.

Ride for A Reason FundRaiser

 

Two Essential Ingredients to Weight Loss – Family and Friends (Part Two)

Two key ingredients to sustained and maintained weight loss are family and friends.  They are just as important to your weight loss journey as healthy food, careful tracking, water, and exercise.  I wrote about the first of these ingredients – family – in Part One of this blog here Two Essential Ingredients to Weight Loss – Family and Friends (Part One).   On this one, I tackle Part Two – friends – in this blog.

There have been three categories of friends that have helped me as I lost 170 plus pounds and kept it off.    Here is how Work Friends, Facebook Friends, and Fitness Friends at Weight Watchers and Lifetime Fitness have helped me along the way.

1.       Work Friends – My friends and colleagues at Accenture have encouraged me on and challenged me over these last two years.  First, my company has a program called Accenture Active where I had the good fortune to be one of 30 selected Journeyers when we initiated the program.  As a Journeyer, we had bi-weekly meetings to touch base and learn from each other.  We also had access to special lectures to inspire.  One particular one was given by Diana Nyad who told us how she trained to be the first person to swim from Florida to Cuba.  She accomplished it at 64, after several previous tries.  Her story a long with the Accenture Active group inspired and made it easier to keep on plan.  If someone can swim to Cuba, I can lose a 100 lbs.  Here is a link to Diana’s wiki page if you want to learn more. 

Diana Nyad

Second, my office friends and colleagues formed a Fitbit group.  I cannot tell you how the many contests drove me to exercise more!  I actually walked the halls of the Columbus Sheraton to pull ahead of my colleagues.  My friends also helped me accomplish a long-term goal of walking 50 miles in one day.   My friends from our sales team that walked 10 miles with me with their kids, partly in the rain!  That is what I call support! Below is a the Fitbit badge to prove it. 

Image of FitBit 100,000 step sandal
50 miles in one day!

2.Facebook Friends – My friends on Facebook were also a great help in my Weight Loss.  First, they gave me Likes to my corny workout rhymes (Example:  Today I did the typical, 5 miles strong on the elliptical!).  They also gave me Likes and a few Loves as I hit my weight loss milestones.  Along, with individual friends on Facebook, I was helped immensely by some of the Facebook groups.  Four groups in particular, Weight Watchers Saturday Round Rock Group, Sheri’s FIT (my sister-in-laws great workout group), Spreading Positivity, and the West Point Class of 85 site.  Each site gave me helpful hints and encouragement.  For example, yesterday I learned that I could get Center Cut bacon which was only 2 Weight Watcher’s Smart Points for 3 pieces!.  That made my day and helped me get my bacon fix while reducing calories and keeping the pounds off. 

3.       Fitness Friends –  I already discussed my fellow Journeyers at Accenture Active.  There are two other fitness and weight loss friends I want to give a shout out to.  First is Weight Watchers in Round Rock Texas.  This group literally changed my life.  I love meeting with them every Saturday to trade tips, words of encouragement, and recognition.  I also found out for me as a guy it was a good fit, so do not let anyone discourage you guys out there.  I found that it had the accountability and recognition of the scale while it taught me to be more empathetic and listen more. Here is a link to the meeting if you decide to join us!

Weight Watchers Round Rock

The second group is my exercise groups at Lifetime Fitness.  As I got more fit, my fitness classes changed from Water Aerobics to the Spinning AMP course.  I even have done Zumba and Yoga!  In all the classes I loved the friendship, exhilaration and fun!  I want to give a special shout out to Corey’s Saturday EDG class at Life Time Austin North.  I now know as many hip-hop songs than some of my kids (although I will never beat my son!).  I also know I can get over 130 RPMs (wait till I get my cycling shoes this Tuesday).  Spinning is Winning!   Here is the link to Life Time North Austin location.

LifeTime North Austin

 

In closing, weight loss is not an individual sport.  It takes family and friends to help you to reach your milestones.  

 

 

Two Essential Ingredients to Weight Loss – Family and Friends (Part One)

Two key ingredients to sustained and maintained weight loss are family and friends.  They are just as important to your weight loss journey as healthy food, careful tracking, water, and exercise.  Family and friends inspire you to be healthy, console you when you go off plan, and applaud you as you meet milestones.  It has been said that it takes a village to raise a child.  I say it takes your family and friends to take off the pounds and keep them off.

This has certainly been the case as I lost 170 plus pounds and kept it off over the last two + years.  Here are just a few of the ways that my family have helped with my weight loss.  Part two will focus on friends.

1.       My wife has provided great support and companionship.  She has listened patiently as I droned on about how many more Weight Watcher points a chicken thigh had compared to a chicken breast!  She has kept the cabinets and fridge stocked with healthy food and has hidden away any indulgences that she likes so I can’t find them.  She has asked each week how I did with my battle with the scale.  Most important, she has gone on numerous hikes with me.  Last year when I did my first Kennedy Walk (50 miles in one day), she walked with me for the first 10 miles at O dark thirty and finished the last 10 miles with me at 10:30 PM.  Here is a picture of us before walking the Bix 7.

Running the Bix 7
Running the Bix7

2.       My kids encouraged me and listened to all my Dad anecdotes about my latest struggles as I turned away from my Peanut M&M addiction.  They showed their support by giving me Likes on my countless Facebook posts (especially my son-in-law). They also did not gripe when our family outings changed from pizza to Brussel sprouts.  Lastly, they turned me on to the latest self-help gurus like Tim Ferris that inspired me (thanks Kyle). 

3.       Family Pets – Boots the dog joined the weight loss journey with me.  I remember that initial walk when he and I were at peak weight as we trudged up a hill on what I called our last chance workout! We both made it thankfully for Colette since she did not have to carry us up the hill (although Boots stopped for 10 minutes mid-way through)!  As we lost weight together on the trails of Turkey Creek, he shared my victories and my steak.  You can read more about Boots and me in this blog.  The two cats have been helpful because they wake me up at 4:30 AM to let them out, thus making sure I get to the morning work out on time!

A little help from friends: Striding Subbu and Boots the Dog

4.       Extended Family – My siblings and my in-laws have been companions and inspired me on my weight loss journey.  My brother also took on the weight loss challenge and has lost over a 100 lbs.  We really should have gone on the biggest loser and won the cash (but our health is way more important).  My other brother and sister have also encouraged me with Facebook likes and encouragement.  As for my wife’s family, they have been key to establishing an exercise regimen.  One of my sisters in law established a monthly challenge group on Facebook.  Together our team walked across Texas and challenged ourselves in fitness.  One of my nieces made a group called Spreading Positivity which was a key to keeping me up when I was down!