Baby It’s Cold Outside, But Exercise Anyway!

Recently there has been a lot of controversy on the song “Baby It’s Cold Outside”.  Now, I am not going to get into the controversy.  No. Instead, I decided to use the melody, which I love so much, and make new lyrics that are appropriate for those losing weight! 

Here is the song with the lyrics directly below:

I really should go play,

But it’s cold outside,

I got to get away,

But it’s cold outside,

I need to exercise,

So, I don’t get fat,

What do you think of that?

I have to go, go, go,

But my body says no, no, no,

I really should go and do my exercise,

But I despise,

The cold, the cold, the cold, THE COLD!

Most of us hate to exercise when it is cold outside.  But it is a necessity if we are going to keep on our weight loss journey.   So, how do you get your exercise in, when you don’t want to go out?  Here are five tricks of the trade.

  1.  Bundle up and play!  A key to good health is getting sun.  So, the first thing is to layer up and get outdoors.   Winter is a good time for high calorie burning especially if you are in Minnesota which I will be in a few weeks.  So, layer up and have some fun with winter sports such as cross-country skiing, and sledding (as long as you are climbing up the hill after sledding down!)  Take advantage of these great sports that are only available in the winter (or early spring and late autumn when you are in the frozen tundra up north). 
  2. Romp around in your romper!  Those Marvelous Mrs. Maisel and Jack LaLanne fans out there know the power of the romper. The founding father of exercise, Jack, and Abe Weisman, Tony Shaloub’s character on The Marvelous Mrs. Maisel show us how it is done old school with simple calisthenics.  Whether you are in the warmth you are home or in the Catskills as Abe, old school calisthenics can get your heart pumping.  If you have YouTube,you might even want to one of Jack’s old TV routines shown here. https://www.youtube.com/watch?v=y4A3mdG5zbQ
  3. Spin to win! Biking outside is not always available or inviting when the roads are slick.  But you can always do inside cycling and learn from the best!  Read my recent blog on the King of Cycling! https://weightlossleadership.com/2018/06/10/heroes-of-health-series-episode-2-corey-the-cycling-king/   
  4. Take your Dog for a walk!  Some dogs are conditioned to walk in the cold.  Boots, our Bernese Mountain Dog, gets way more active when its get’s colder.  As you can see from his thick coat and bear like appearance, Boots loves the cold and can walk a lot further when it is 30 degrees than 100 degrees in Austin.  So, take care of your body and take your dog on a walk to escape that pesky cat. 
  5. Dance fever. This last one comes from my daughter Kate the Great.  When she gets done from a tough day teaching high school, she goes home, turns on the X-Box and “Just Dance”s.  Whether with an X-box game or to some Venmo videos of Taylor Swift (I personally love “Shake it Off”, dancing is an excellent way to shake off the pounds!
Boots and that Pesky Cat!

These are just five ideas to keep in shape during the winter months.  There are many more like chopping wood for your own fire or hot yoga, but these will suffice for now.  Bottom line:  Don’t get old, just because it is cold.  Exercise and have fun!

Boy It is Cold Outside

Pound away the pounds with the 3 rules of Army Football!

I meant to write this blog a few weeks ago when I infiltrated the Oklahoma Football watch party for the Army versus Oklahoma game (see picture below).  A devoted Army fan, I went to the only watch party for the game put on by the Oklahoma Alumni of Austin.  I and two other of my West Point alumni joined close to 200 enthusiastic OU fans.   

OU Football Infiltration

I thought I would leave the game about after 20 minutes since Army was supposed to lose by 30 points.  But I ended staying to the end.  For those who did not see the game, it went into overtime! Even though Army ultimately lost, they gave the powerhouse Oklahoma team a run for its money.  How were they able to do it and go on to have a top 25 season (please, please stay there and Beat Navy!)?  There are three characteristics of the Army Football team that lead to success both on the football team and for those trying to get healthy:

  1.  Consistency – The Army football team does not have a lot of plays, but what they do have they run in a consistent manner.  Each player knows exactly were to block in their Flexbone Triple Option set.  This scheme is run only at the Service Academies and it requires discipline and consistency.  Each player needs to execute flawlessly due to the smaller size of the players.  This type of consistency also served me well as I lost over 170 lbs!  I did not have a lot of plays in my weight loss arsenal but what I did have (tracking points, walking, mindfulness), I did on a consistent basis.  Each day I tracked my food, walked at least a mile, and spent at least 10 minutes on meditation.  Much like Army pounds the football down the field, I pounded away the pounds with consistent execution!
  2. Persistent –  The Army football team persistently pursues its playbook even when behind.  They do not stop running and driving even if they have to catch-up.  Passes are few and far between as they methodically drive down the field.  They never stop pursuing their game plan.  This persistence is also necessary to successfully restore your health.   When I started out, I could barely walk around the block.  But little by little, through persistence, I was able to workup to 50 miles in a single day.  I did not do it in a week or a month but through persistent exercise over the course of a year and half.  Be persistent like the Army Football team and stick to your plan.  You will get healthy!
  3. Attitude – The Army Football team stands undaunted against any foe as they demonstrated in the OU game.  They stay positive even when facing incredible odds.  Also, even when they come up short in the end (like they did in the OU game), they do not let it get them down.  They just pick themselves up and win the rest of season, driving into a top 25 spot!  You need the same attitude when tackling a weight loss journey.  Setbacks will inevitably happen.  Like the time you gain 2 lbs in a week because of work demands cut, or eat too much for Thanksgiving (while watching football no less).  But at these times, it is important to have a positive attitude and continue marching to your goal, just like the Army football team marches down the field!

I would like to end with a rephrased Army fight song for those driving to their weight loss goals:

On determined Weight Loss friend,

Keep hopeful in the fray,

Fight on to victory,

In a consistent, persistent Army Way

Go Army, Beat Navy!

Wellness that Works

Wellness and work usually are not thought to go together.  Phrases such as “You will work yourself to death” and “work/life balance” have slipped into our lexicon.  The Japanese even have a word for it  – Karōshi which translated literally means work yourself to death.    Beyond these terms,  most have experienced stress eating or skipped workouts because we were either too tired or had an early morning call.

I used to think like that!  I was the literal work iron man or so I thought.  Before I changed my ways, I would work 16 hours days while eating Plucker’s fried wings and macaroni washed down with cupfuls of peanut M&M’s and Starbucks.  I thought I was masterful but I was being mastered.  It did not work out.  By the end of 2014, I was an over-stressed, overweight, and disgruntled man trying to keep my head above water.  I was neither felt well or worked well.

I began to realize that it was neither work over wellness or wellness over work.  The key to working at your peak is to enact wellness that works!  What do I mean by wellness that works (beside it being the new name for Weight Watchers)?  It is the synergistic effect that wellness and work can have on each other.  Get more healthy and you can work more efficiently.  Work more productively, then you have more time for wellness.  Sounds too good to be true?  Well, my story is a testament to the potential positive effects that wellness and work have on each other.

Let’s roll back to where I started off – the end of 2014.  I had put work over wellness for many years.  The end result of this exercise occurred in October, 2014.  I was walking out of the delivery center at 3 AM – the last man out the door.  Tired and sleepy, I missed a step, tripped and was knocked myself out.  When I came to, I could not lift myself off the ground with all the weight I was carrying.  I ended up crawling until I could get to the bumper of my car and use it as leverage.

Then and there I vowed that I needed to do something different.  So among other things (joining WW, going to the doctors), I enacted Don’s four rules for wellness that works:

(1) Well rested, well tested, never bested! – The first thing that I did was to get more sleep.  Sounds easy?  It wasn’t.  At first, I thought I would miss something if I was not on each and every late night call.  I was driven to be in the know and show the “manager’s flag” on every call.

But that attitude was making me unhealthy and also was not the best leadership style.  Sure it is important to get on critical calls at critical times for support of your team and to add to the solution.  But not every call and not all the time.  Hovering over everyone makes them think you do not trust them and may even detract from the solution.   It also makes you tired and unable to think.

It was really hard at first checking off the phone after providing guidance.  But when I did, three things begun to happen.  I sometimes came up with the answer as I rested and slept on it.   My team realized I trusted them but was there when they needed me.  Lastly, I was overall less stressed and unkind during the day.  My team appreciated my new disposition and I appreciated feeling better.  Bottom line: when anxiety starts to creep, go to sleep!

(2)  Workout and Work Go Together! –  I used to know this back in my Army days but forgot it as a consultant.  As a soldier, we were paid to work out each morning.  It was a necessary and important part of our job.   Being fit helps you not to quit!

But as a leader in the private sector, I forgot that important point.  My convenient excuse was that I couldn’t work out because I had to go to work.  It was only after I again realized that you can work out while working and that working out helps you work that my life begun to change!  I begun to block out time at least three times a week to workout and refused to take calls at that time.  Also, I got an app on my iPhone that notified me every hour to do a simple set of exercises for 3-5 minutes.    The best way to get rid of stress is to sweat it out.  It also helps you stop the negative talk in your head as I wrote in this previous blog  Stop the Negative Talk and Take A Walk.

(3) Work Hard, Play Hard!  This is an old saying and a good one.  But I give it a slightly different bent.  Most people think you first must work hard to get to play.  Others note that when you play too hard, you can’t go to work the next day!   But you can have fun at work and playing hard can make you work harder.  Take sometime to talk and joke with your team to break up the day.  Find a hobby that helps you unwind.  For me, I love Karaoke.  I sometimes even sing in the woods, as this blog attests Why Not? I’m Singing in the Woods!

(4) Join Wellness that Works for wellness that works!  The last rule is perhaps the most important.  If you want to learn additional ways to increase your wellness and you work productivity, join Wellness that Works (the organization formerly known as Weight Watchers and still goes by WW).  The weekly meeting provide more lessons on how to mix wellness with work such as mindfulness and goal setting.  I could go on and on about WW (and I did in this blog The Why’s of Weight Watchers!), but rest assured it is wellness that works!

I will end with a picture that shows that work and wellness can go together.  Here is me at Devil’s Lake in Wisconsin taking a call that ultimately resulted in us getting additional work.  The old Don would have take the call in the hotel and skipped the time with my daughter.  Instead I took it from the top of this mountain.  If I was not well I could have not climbed up to get reception and do my work!  Be well, do work!

Man hiking at a scenic location
Getting my walk in while working at Devil’s Lake

 

 

Don’t Stop Believing: A Weight Loss Journey in Three Intervals

Over the last few months, I have been training to be a Spin Instructor.   The thought that I could be a spin instructor a few years back was unimaginable.  Cresting at 358 lbs., I could not ride a bike for more than a few minutes without one of two things happening.  Either I would throw out my back, or so much pressure would be applied to a certain area that it would become numb, worse yet.

Guy on Cycle
I am on the Edge of Glory

I only started to do spin after I had dropped some weight.  Then, I fell in love with spinning.  Part of it was the music, part of it was the exhilaration, but most of it was my instructor, Corey Ellis.  You can read more about this hero of health in this blog. Heroes of Health Series, Episode 2 – Corey the Cycling King

I knew I had to go that extra step after finishing 4 hours of spinning during Lifetime Fitness St. Jude’s Fund Raiser – Ride for a Reason.  I decided to get certified as a Spin Instructor.  The added benefit is I get to be trained to Corey.  See the picture of me, Corey, Kaisa, and another cyclist after the Race for the Cure.

lifetime

On October 20th, I will get the chance to teach part of a Spin Class for the first time and I am totally stoked.   I have come up with my Simple Set (a series of spinning intervals timed to a music) that speaks to both my weight loss journey and obstacles that we all need to overcome in life.

I have come up for a title and a subtitle for my Simple Set.  The main title is For Excellence We Strive.  The secondary title is called “Don’t Stop Believing, Even When You Are Living on A Prayer, Because You Could Be on The Edge of Glory” (a careful read will tell you the name of my songs!).  Here is the meaning of the two titles.

The main title is “For Excellence We Strive” for two reasons.  First, it is the motto for my class at West Point, the class of 85 (more later).  The second reason is during the training, the cyclist will have three opportunities to strive for excellence only to be beat it in the next interval.  Why?  Because the excellence of today is the mediocrity of tomorrow.  You must always strive for excellence, and when you achieve your goal, it is not time to revel and become complacent.  No, it’s time to strap on your cycling shoes, clip in, and race to beat your previous best!

I will not repeat the second title but instead tell you why I picked the three songs:

  • Don’t Stop Believing – Journey. This first song represents the start of my weight loss journey and simulates climbing up a hill that slowly ascends.  As you make the first few steps on the path to health, it is important not to stop believing you can do it.  Even though the climb is getting harder after the first few moments of success, you need to keep pushing.
  • Living on a Prayer – Bon Jovi. This second song is prefect for the mid part of any weight loss journey.  Three times in this song, you climb up as you pray that you overcome the next obstacle that is in your way.  And three times, you reach the exhilaration as you find success; only to meet the next hill.  I also picked this song because it has the lyric “Oh your half way there, oh Living on a Prayer”.   I remember my half way there moment on my weight loss journey.  It was at my 30th West Point Reunion when I had lost one half of my weight goal (see picture below)

Picture of Classmates
Half Way There – West Point Reunion

Also, many times as I got stuck, I was Living on A Prayer.  Praying that I would not give up.  Praying that I could do it.  Praying for a New Life!

  • On the Edge of Glory – Lady Gaga. I will not lie.  I picked this last song as a tribute to Lady Gaga after seeing her performance on a “Star is Born”.  But, then I realized how well it fit.  Ask any Lifetime member of Wellness that Works (the organization formerly known as Weight Watchers) and they will tell you the last few pounds to your goal are the hardest.  But it is essential not to stop when you are on the Edge of Glory.  The song is perfect for this last set because during the verses you climb large hills but then at the end you feel the exhilaration of the chorus as you spin out at 110 RPMs!

So, there you have it.  I am on the Edge of Glory and hopefully I will achieve it on October 20th.  If interested, message or text me when we solidify the exact time.  It will be at Lifetime Fitness Austin (still trying to figure if it is North or South).

Five Accenture Wellness Programs that Saved My Life

Last Thursday I had the pleasure to attend the Austin Chamber of Commerce Business Awards with some of my Accenture colleagues from the Austin office.  We were finalists for two awards – the Employee Wellness and Environment award for large offices.  Here is the group at our table.

Table Celebration
Austin Chamber of Commerce Business Awards

Smiles abounded at the table even though we did not win.  Why were the smiles so broad?  I can’t speak for my friends, but I can speak for myself.  I was smiling because Accenture’s wellness programs helped save my life!

This may sound like an overstatement.  I promise you it is not.  Before I became an active participant in Accenture’s wellness program I was on a downward trajectory.   Too much stress and not taking care of myself drove up my weight and ruined my fitness.

The bottom hit at halftime at my son’s senior homecoming game.  My son was nominated as Homecoming King and I and my wife were to escort him on the football field.   Carrying over 300 lbs. on a hot Texas evening, my calves became so tight I could barely move.  I had to momentarily move behind the bench and stretch out my legs.  Luckily, just before I took the field my legs stretched out enough so that I could hobble onto the field.

Homecoming picture
Nearly missed homecoming

My wife and son were kind but that was a close call with my health and only one of many.  I had to do something.  So, I explored Accenture’s wellness programs and they came to the rescue.  Specifically, these five programs helped me to lose over 170 pounds, restored my health, and improved my outlook on life and ability to handle stress.

 

  1. Wellness check-up – Each year our company provides for a free wellness checkup for employees and their spouses.  The wellness checkup is followed up by recommendations and assistance as well as a discount on your insurance.  The wellness checkup indicated that I had a health issue.  I was contacted and followed up with a more complete physical (also discounted through the company) that verified the issue and provided the proper diagnosis.  With the treatment prescribed, my shoe size shrunk back down two sizes.  It also helped provide me with enough energy to seriously attack my weight problem.
  2. Employee Discount Program for Weight loss program – I now had the immediate health issue under control, so I looked around for a weight loss program.  I was toying around with a liquid-based diet since it worked in the short term in the past when an email appeared in my email box offering half off on Weight Watchers for a year.  With that single email and discount, my life was forever changed.  Those who regularly follow my blog know the impact Weight Watcher’s has had on my life; leading me to lose over 170 pounds in a year and a half. The Why’s of Weight Watchers!  I still attend every week.  But the first step to this life changing program was the Accenture discount email that I received on January 1, 2015 (Yes, I kept the email as a memory!).
  3. Accenture Active – Another program that was key to my transformation was Accenture Active.  I was one of three leadership journeyers during the first year of the program.  In this role, I was afforded weekly sessions with the other journeyers and a fitness coach.  In addition, I had the opportunity to blog on a weekly basis as a means of encouragement to me and to others.  Also, the program provides a Fitbit to each employee and their spouses as well as a program called JIFF that allows you to get prizes for meeting wellness goals and tasks.  With the Fitbit and the encouragement of JIFF rewards, I went from being able to walk 1000 steps a day to 10,000 steps or more daily.
  4. Mindfulness Training – With my fitness on the right trajectory, I had to tackle the underlying problem for my health issues in the first place – my reaction to stress. Accenture again came through with a program.  My boss worked with a local company to provide mindfulness training for leaders.  In the class, I learned the practice of meditation and mindfulness that I use daily.  I may still have some moments, but this program has really helped me in focusing on the now and not worrying unnecessarily about the future.
  5. Truly Human Campaign – I had my head and body half way in order, so I now had to turn to my heart. Accenture has a program for that also called “Truly Human”.  It provides programs and advice on how to leverage the unique talents of individuals.  It provides exercises and  tips on how to be kind to both yourself and your colleagues.  I wrote about the importance of taking care of your heart as well as your body in this previous blog.  Feed your soul, heal your body The Truly Human campaign helped reinforce my daily practice of thankfulness journaling and capturing positive events in a happiness journal.

I want to thank Accenture for my new lease on life.  To end, I will close with a catchphrase from my time at Accenture Active – Life’s Attractive When Your Accenture Active!

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!

Vanquish Weight Gain During Vacation!

I have just come back from a week of vacation and was able to maintain my Lifetime Goal weight at Weight Watchers when I weighed in the week following.  How was I able to vanquish weight gain during vacation?  I was able to maintain the hard fought 175 lbs. (actually lost a pound) using 6 simple tricks!

Washington Monument
Washington at Night

  1. Wherever I Went I was Walking! One of my favorite movies is Forest Gump and the line I love the most is when he starts the jogging craze in the 70’s – “From that day on, if I was going somewhere, I was running!”.  Being on the backside of fifty and with somewhat creaky knees, I modified Forest’s plea to walking.  It is low impact and allows you to take in your vacation at a more leisurely pace.  Almost all the tours I took in Washington and Virginia historical areas were walking tours – averaging over 15 k steps a day with the peak day over 30 k.  Walking the streets of Williamsburg and the hills of Monticello and Montpelier allows you to take in the sights and sounds of our Founding Fathers and Mothers the way they did.  It also allows you to eat some more food and counter it with exercise.
  2. Indulge but count. Which brings me to point to.  You should indulge a bit on vacation.  The new Weight Watcher’s program allows you to do just that.  While on Vacation, I shared a few deserts with my wife for the first time in a long time.  But I was also careful to track everything I ate to know that I was in striking distance for the week.  By tracking and not attacking the buffet line, I was able to enjoy some of the colonial recipes and comfort foods in Virginia in a controlled manner.  I was able to indulge and avoid the bulge!
  3. Drink water to counter the beer. One thing that I indulged in during the trip was beer. I love microbrews and the beer recipes from earlier times (Williamsburg has beer based on 300-year-old recipes that are off the charts!).  Besides counting the points for each beer, I was careful to drink water to remain hydrated and trigger my metabolism.  Beer dehydrates you, so it is important to balance your beer with water that is clear!  (A little Dad joke for you all!)
  4. Destress, rest and learn something new.  This fourth point is a critical one.  You are on vacation and the purpose is to destress and rest.  It is therefore important to put work on hiatus or at the very least plan the times people can reach you if critical tasks are at hand.  Here is a case in point.  I really needed to take a work call but there was a show about Martha Washington that I wanted to see which overlapped the call.  I got to the show early to get a seat that would allow me to listen to the first hour of the show and then sneak up to a hill that had a great view of Williamsburg but was isolated enough to take the call.  It is better to turn off on Vacation but in my case, I get more stressed if I do not balance critical work with fun. By planning, I was able to destress by learning about Martha Washington for the first hour and still was able to take a critical call.  A little planning on vacation goes a long way!
  5. Vacation with someone that has your back. It is also important to vacation with someone who understands how far you have gone on your weight loss journey and wants to help you.  My wife Colette is great in this respect.  She has always been able to maintain her weight (I envy her metabolism).  When we go out to eat, she is very accommodating in the places we select and does not push me to eat something that would push up the points.  On the flip side, she does not nag me not to eat something if I make a choice to indulge.  Lastly, she knows how important it is to me to track my Smart Points, so she allows me to use my phone while at dinner.
  6. Wait to weigh in. This last point is the most important one.   The best way to maintain your weight on vacation is to not obsess about the scale.  I did not weigh myself until the Sunday evening after I returned.  In addition, I was mentally prepared to be higher than I normally am on a Sunday evening prior to my next Saturday weigh in.  In this case, I was 3 lbs. higher than my normal Sunday weight but had confidence when I hit Weight Watchers the next Saturday, I would be at the goal weight I needed to maintain.

So, there you have it.  Vacations are for fun!  You can control and ultimately vanquish the vacation pounds by applying these and other simple rules from Weight Watcher’s Freestyle and other lessons learned.

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.

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143 – A Father’s Day Message on Weight Control, Leadership, and Love

This is the second of my Father’s Day blogs and it is inspired by a movie that I just saw on one of America’s most famous Father figures – Fred Rogers.  Some may not think of Mr. Rogers as a father figure.  He was not the image of the prototypical human father.  He was not strong, dominating or particularly stern.  He did however have characteristics of our heavenly Father.  An image of compassion who suffered the little children to come to him.  He sought to protect children from the vagaries and violence of the modern-day world through the explanation of the simple truths of compassion and right living.

One of the most compelling parts of the documentary was the explanation of Mr. Rogers’ daily ritual to control his weight.  From his days in the seminary to his last days on earth, Mr. Rogers sought to maintain a weight of 143 lbs.   Why do you ask?  There were three main reasons and each of them is compelling.

  1. Weight control – Mr. Rogers was pudgy as an adolescent boy.  Although the documentary does not cover this in detail, I suspect that he was bullied over his weight (more on the impact of that later).  Because of his concern to be happy and healthy, Mr. Rogers strove to maintain his weight at 143 lbs. daily.  He had a daily ritual where he swam 1 mile in a pool and then weighed himself to make sure that he was at 143 lbs.  I am no Mr. Rogers but I have a similar construct related to weight maintenance.  Each week before my Weight Watcher’s weigh-in, I strive to weigh 185 lbs. or less.  This is within the weight allowance to maintain Lifetime status but there is a more important reason for this target (as there is for Mr. Roger’s target which I will explain later).  I was in the class of 85 for West Point and our class motto is “For Excellence We Strive, 85!”.  The reason I believe in this moto is explained in this blog Life Lessons – Strive for Excellence Always!.  The reason for Mr. Rogers weight goal is even more inspirational!

2. Leadership – It is hard to contemplate that a meek and mild man such as Mr. Rogers as the ultimate leader (especially in the current climate of shouting on both sides of the political spectrum) but he was!  In my mind, he was the penultimate leader.  He came of age when TV was reshaping the culture of America.  He was dismayed with the children TV shows of the day that were nothing more than people shoving pies in each other faces and frantic cartoons of action and violence (unfortunately it is only worse now).  He made it his mission to slow down the pace of TV and to talk to children in simple truths about love, compassion and being a good neighbor.  He did this without puppets not pageantry.

After seeing the documentary, I got additional perspective on Daniel the Tiger.  I always knew that Daniel the Tiger was an extension of Mr. Rogers but the documentary showing Mr. Rogers as a kid cemented it.  Just knowing the period and seeing Mr. Rogers as a pudgy, sensitive, rich kid indicated to me that Daniel tiger and Mr. Rogers were one in the same.  He must have withstood a lot of bullying and poured out the lessons of dealing with that pain in the words of Daniel the Tiger.  You can viscerally feel the inspiration and the heart of Mr. Rogers every time Daniel the Tiger explains his experience and fears.  The attached link on the death of Bobby Kennedy is one example Mr. Rogers on Assassination.  Fred Rogers led the fight to protect our children and his message resonates now more than ever.  As Jesus proclaims in Mathew 18:3:  “Truly I tell you, unless you change and become like little children, you will never enter the kingdom of heaven.”, Mr. Rogers sought to protect to the hearts of little children and those of adults to seek a higher calling.

3. Love – In the end, Mr. Rogers’ weight and message is one of a Father’s Love.  His reason for maintaining a weight of 143 was due to the number of letters in a three-word phrase: I (1) Love (4) You (3).  Mr. Rogers’  message to both himself and to the rest of the world is I Love You just the way you are!  It does not matter if you are a different race, creed or color.  It does not matter if you have a disability (see clip Mr. Rogers on Disability).  You are a creature of God with a purpose and passion to better the lives of you and your neighbors.  In this time of discord and constant bickering, we should strive to be good neighbors like Mr. Rogers.  To see the good and with love, overcome the differences.  And like Mr. Rogers like one another for their unique characteristics.  I will close with a song by Fred Rogers and Josie Carey on the Mr. Rogers show and this clip concerning 9/11 Mr. Rogers 9-11:

I like you as you are
Exactly and precisely
I think you turned out nicely
And I like you as you are

I like you as you are
Without a doubt or question
Or even a suggestion
Cause I like you as you are

I like your disposition
Your facial composition
And with your kind permission
I’ll shout it to a star

I like you as you are
I wouldn’t want to change you
Or even rearrange you
Not by far

I like you
I-L-I-K-E-Y-O-U
I like you, yes I do
I like you, Y-O-U
I like you, like you as you are