Oh, my! Looks like I'm first again.

Overall Notes: I am about 96% over the virus and feeling pretty good. I'll do a whole body exercise session in the home gym today to test that statement. I missed my weekend long run due to illness, and I'll want to adjust my training schedule to get one in sometime this week. According to schedule, this weekend's long run would be the last one before the half marathon (in 2 weeks). The weekend before the race will be only a moderately long run.

In recent months, I've spent a LOT of time on various home improvement and repair projects. I have not yet got to the bottom of my "honey-do" list (Does any husband EVER see the bottom of the list?), but I've got to throttle back for a week or so. While spending all my time on projects, I've been putting off a lot of my usual reading and study - so much so that next to my "reading chair" there is a 16 inch high stack of magazines, newsletters, and articles; and two 10-in stacks of books that I have set aside for "when I get some time." On my computer desktop, I created a folder titled "Stuff to Read" and I've pushed nearly 300 links, e-mail, and pdf documents into that folder for "when I get some time." At this rate, if I don't stop and take the time, when I die (some many MANY years away, I trust) my home will look like one of those hoarders that you see on TV, with piles of books and papers and a narrow pathway between the kitchen, the bedroom and the bathroom (the computer would have crashed years earlier under the crush of hundreds of gigabytes of "Stuff to Read"). Maybe the final painting projects, etc., can wait while I do normal home maintenance and catch up on my reading.

Did I stick to the food & exercise plan yesterday?? Yes

Today’s Exercise: Stretching/Core strengthening routine; 10 min. warm-up / HIIT on the elliptical machine; WBWO (Whole Body Workout) in the home gym
Countdown: 14 days until the Memorial Day Half Marathon in Owensboro KY

Today’s Food Plan: Low Glycemic Index & Limited Wheat

M1 (B’fast): 2 egg bacon & cheese omelet; 1 slice of sprouted grain bread toast w/butter; vegetable juice
M2 (Midmeal): Whey Protein shake
M3 (Lunch):Leftover grilled chicken & veggies from last night
M4 (Midmeal): Vegetable juice
M5 (Dinner): Leftover BBQ ribs, baked beans & corn on the cob; Fiber drink (psyllium husks, flaxseed, etc.)
M6 (Dessert/Snack): Protein shake; fruit

Tom

Happy Monday!

Had a great weekend and I'm off to a good start today. I did Just Dance on the Wii this morning but I am really missing my elliptical. I might have to start researching for a new machine (elliptical or treadmill) I am leaning towards the treadmill especially if I decide to do a half marathon in Feb at Disney world. Its hard to run here outside in Feb!!!

More later -

Good Morning Monday!!!



Hit the gym by 6am today. Got in my lifting and cardio. Love it when I knock it out early in the morning. Of course it helps when I go to bed by 11pm. LOL

Hope everyone had a great weekend and ready to kick it in gear this week. I'm currently on WEEK 7 of the Spring Forward Challenge. Many of you are even further into your challenge. Let's hear some progress - good / bad. What's working...what needs changing.


Meals today:
M1 - 2 eggs, oats
M2 - RightLight
M3 - Turkey sandwich
M4 - RightLight
M5 - EFL Chicken Fajitas
M6 - Protein shake


Tom - Thanks for kick-starting the weekly thread my friend!

.

Today is my husband's day off and grocery shopping day so it will be VERY busy. I am officially 8 weeks into the Spring Challenge and am planning to post my pics and stats probably tomorrow since I won't most likely get a chance today. I will say that I have met my goal of dropping 20 lbs by my 8th week- 5 inches off my waist measurement!

Meal Plan Today: (This is the plan anyway )
Meal 1: Apple/ 15 Almonds
Meal 2: Right Light Shake
Meal 3: Right Light Shake
Meal 4: Protein Bar
Meal 5: Pork Loin Roast, Potatoes, Vegetable

Workout: It is the 2 week Fit Test for the Insanity program I am doing with my daughter (30 min.)

Super excited to hear everyone's results- Have a fantastic day!!!!!!!

Gratitude and Daily Accountability - Day 29

I'm grateful for a new day and a new week. I'm ready to kick it up a notch this week.
I'm grateful that I've lost at least 9 pounds of fat in the first 4 weeks, which is slightly less than the 10 pounds of fat I planned to lose.
I'm grateful that I have the knowledge, commitment, and support to kick it up a notch the next 4 weeks and lose at least 11 pounds of fat.
I'm grateful for my GIA teammates.
I'm grateful for our Transformation coaches and their loving, knowledgeable support.
I'm grateful that a 12 step buddy felt that I could support him in a difficult time yesterday.
I'm grateful for my sponsor and the assignments he's given me.

Positive Mindset

1. Do another great UBWO today. Win!
2. Check in with my sponsor today. Win!
3. Follow my meal plan. Win!
4. Support Colton by attending his play this afternoon. Win!
5. File summer camp class choices before 11:00 deadline. Win!

Supporting others

1. Support Tom, Gray and Darcy with my texts. Win!
2. Support my T.com friends and teammates with my posts. Win!

Three things I did well today

1. I did a brutal upper body workout. Win!
2. I got my scouts signed up for summer camp. Win!
3. I reviewed first aid carries with the boys. Win!

One thing I can do better tomorrow

1. Review German.

Meal Plan

M1- coffee, tall non - fat latte, banana, protein shake Win!
M2- protein shake, apple Win!
M3- protein shake, apple Win!
M4- cottage cheese, raw vegetables with Ranch dressing Win!
M5- steak, raw vegetables Win!
M6- Greek yogurt Win!


Hal

Okay people did everyone one have a beautiful weekend, a warm mother's day and a feel good sort of moment?

I sure hope so. I also wanted to say happy moms day to all the fathers who have to pull double duty. My father had to play double duty and he really was the best mother/father a gal could have. So every mothers day I pay homage to the man who raised me and believed in me until I could believe in myself. My mother always swore I was the female version of my father. Only shorter and without the mustache.

Smile often, love intensely and eat more veggies. Let's have a beautiful week people.

Quote:

Originally Posted by AndreaMaddiex Today is my husband's day off and grocery shopping day so it will be VERY busy. I am officially 8 weeks into the Spring Challenge and am planning to post my pics and stats probably tomorrow since I won't most likely get a chance today. I will say that I have met my goal of dropping 20 lbs by my 8th week- 5 inches off my waist measurement! Meal Plan Today: (This is the plan anyway ) Meal 1: Apple/ 15 Almonds Meal 2: Right Light Shake Meal 3: Right Light Shake Meal 4: Protein Bar Meal 5: Pork Loin Roast, Potatoes, Vegetable Workout: It is the 2 week Fit Test for the Insanity program I am doing with my daughter (30 min.) Super excited to hear everyone's results- Have a fantastic day!!!!!!!

Good job, sending mega kudos your way!

Up at 4:30am and in the gym by 5:10am. Had a great workout!

Nutrition
Meal 1: Pre-Workout Supplements
Meal 2: Post-Workout: Whey protein shake mixed with amino acids and water
Meal 3: Whey protein shake
Meal 4: Whey protein shake
Meal 5: Muscle Burrito (salmon, veggies, fat-free cheese, wheat tortilla topped with kiwi-mango salsa and avocado)

Morning Weight Lifting
Did a "Back" workout

Evening Cardio/Ab Workout
Jump rope
Abdominal exercises

Overall Notes: I am coming to the conclusion that I do not know how to relax. It's a skill that I need to acquire. Yesterday, having stated my intention to take it easy and catch up on reading, I spent the day digging in the garden. Sigh! I just don't have this "retirement thing" yet.

Today, I have a little bit of garden digging left to do (really - ought to be done in an hour), THEN I'll relax for the day ... but tonight, I teach a class at the law firm. Maybe I'll relax tomorrow - no, wait. I have meetings, and I need to get that long run in. OK the next day - no, wait. The monthly clergy meeting is at my house on Thursday. OK, maybe Friday. Yeah, that's the ticket! Nothing to do on Friday.

Today’s Exercise: Stretching/Core strengthening routine; 10 min. warm-up / HIIT on the elliptical machine; WBWO (Whole Body Workout) in the home gym
Countdown: 13 days until the Memorial Day Half Marathon in Owensboro KY

Today’s Food Plan: Low Glycemic Index & Limited Wheat

M1 (B’fast): 3 egg veggie omelet; 1 slice of sprouted grain bread toast w/butter; Fiber drink (psyllium husks, flaxseed, etc.)
M2 (Midmeal): Vegetable Juice
M3 (Lunch): Leftover BBQ ribs & baked beans (a bold choice for a man who has to be in public tonight)
M4 (Midmeal): Protein shake
M5 (Dinner): Fast Food: Wendy’s grilled chicken sandwich (toss the bun), side salad
M6 (Dessert/Snack): Protein shake; fruit

Tom

Happy Tuesday!

Later never happened yesterday. I should know better! LOL

Workout is complete - I really love going to a weight lifting class!

I ate off plan last night and I am struggling... It seems like I get food on track or the exercise but not both at the same time. Something to work on here. I am also considering a paleo type of diet (mostly cutting out the grains and most dairy) I don't eat much of either food type but when I get in trouble and over eat is it almost always one of these two types of foods. I'm in research mode....

I am in week 11 for the Spring Forward challenge. I have not posted my week 8 update photos, yet. I hope to finally get them off the camera and uploaded tonight. My week 12 will be short and final measurements/photos will be taken friday or Sat morning before we leave on vacation. Next Thursday is also my fitness test to see if my fitness level has improved and my body fat decreased since March 8th.

Today I will get my food plan created and sent to my APs (something I haven't done in a couple of weeks) and take myself to the Healthy Fair here today before my 1pm meeting... Hopefully I can get a foam roller for my office to stretch out the kinks!!!

Today I am grateful for all the information available to us, my APs because they are the best! And as always my family who can make me smile always! (my four year old is always singing these wonderful made up kooky songs)

Wishing everyone a strong, happy and grateful day!

Tuesday
Just want to wish everyone a great day!

I got into the Honey Nut Cheerios after bedtime last night. I will get a handle on late night eating. Today I'll review my motivations and Step 1, so that will be clear in my mind.

I'm grateful that Mary and I saw Colton's school play yesterday. He was definitely the star of the play.
I'm grateful that Joe will be home from college today. I'm excited that he has the chance to study in Germany this summer.
I'm grateful for another beautiful day in Dallas.
I'm grateful for the progress I've made in my health, fitness, weight and sobriety. Last night a friend from Scouts thanked me for inspiring him and keeping him accountable. He told me that after I had bariatric surgery in 2009 and knee surgery in 2010, he was really concerned that I wasn't going to make it. I'm so grateful to be where I am today, and excited about where I'm going.
I'm grateful for my sponsor.
I'm grateful for the support of my 12 step group.
I'm grateful for my T.com friends and teammates.
I'm grateful to Bill for creating this program, and for the support I'm getting from our coaches, trainers, and friends.

Positive Mindset

Do a strong cardio workout. Win! 6.29 miles in 40 minutes on the elliptical. Max HR = 162.
Check in with my sponsor. Win!
Review German today.
Follow my meal plan and make good choices at dinner tonight. Mostly a win. I had a Cobb Salad with a wheat roll and cornbread. I should have chosen one or the other.
Make progress on my 12 step assignments.

Making a Difference

Support Tom, Gray and Darcy with texts. Win!
Support my T.com friends and teammates with my posts. Win!

Three things I did well today

1. I did a great cardio workout. Win!
2. I called my sponsor and attended a twelve step meeting. Win!
3. I had a nice dinner with my wife, sons, mother and brother. Win!

One thing I can do better tomorrow

1. Get to the other items on my list earlier in the day.

Meal Plan

M1 - coffee with half and half, right light with banana, tall non - fat latte Win!
M2 - protein drink and apple Win!
M3 - protein drink and apple Win!
M4 - cottage cheese, raw vegetables, Ranch dressing. Win!
M5 - healthy dinner out with family Mostly a win. See above.
M6 - Greek yogurt

I'll update this later today.

Hal

Been on track and doing great, wow it is a great workout roofing! Been eating clean.
Meals today:
meal 1: Right Light - done
Meal 2: Plain greek yogurt with strawberries. - done
meal 3: homemade top sirloin beef jerky right off the smoker and quinoa. - done
meal 4: Right Light with a small handful almonds and pear. - done
meal 5: Ground turkey over baked yam and steamed spinach. - plan
meal 6: Apple and cottage cheese. - plan
Lots of water intake already today and still few hours until bed time. Great day so far, feeling lots of energy!! Have a great day everyone!

Overall Notes: Just another day in Paradise. It looks like rain will cancel my planned long run today. I can't complain about the rain - it has been unusually dry for the past month, so rain all this week has been a good thing. I've got meetings and errands planned for the afternoon and early evening.
I'm feeling a little down. Yesterday, I learned of the death of a cousin (lung cancer). I have a very large family - mom was one of 11 kids, dad was one of 6; I've got something like 60 cousins, and I'm the oldest male cousin. That kinda makes me the family patriarch. All but one of the aunts and uncles have passed away. Upon learning of my cousin's death, another of my cousins said, "Well - I guess we're at the head of the line now." She's right, and that sort of doubles my gloom.

Did I stick to the food & exercise plan yesterday?? Yes

Today’s Exercise: Stretching routine; 9.5 mile easy pace distance/endurance run (if the rain stays away - otherwise I'll do about 30 min. HIIT on the elliptical machine)
Countdown: 12 days until the Memorial Day Half Marathon in Owensboro KY

Today’s Food Plan: Low Glycemic Index & Limited Wheat

M1 (B’fast): Ham n Egg Sandwich (sprouted grain bread toast, thin slice of ham, 1 egg, thin slice of cheese); Vegetable Juice & a Fiber drink (psyllium husks, flaxseed, etc.)
M2 (Midmeal): Whey Protein shake
M3 (Lunch): Miso Soup; tuna and garden salad
M4 (Midmeal): Protein shake
M5 (Dinner): Personal Chef (aka, spouse) has not yet determined / revealed this.
M6 (Dessert/Snack): Protein shake; fruit; heaping tablespoon of natural almond butter

Tom

In the 4 years I've been with my current company, we've never had a project as large as the one we're working on now. Over the next few months, I'll be clocking in OT quite often. I'm mentally gearing up for it now. Making plans to handle the stressful situations and long hours, so I don't allow food to be my comfort.

Excited that it's Wednesday. Hope everyone has a WONDERFUL day full of healthy choices.


Meals:
M1 - Protein shake
M2 - Protein shake
M3 - Chicken, vegetables, brown rice
M4 - Turkey wrap
M5 - Post-workout shake


Workout:
UBWO: Chest & Triceps
Cardio: 20 min HIIT elliptical


.

I got two wonderful compliments while working out today. First, I told my trainer my goal for the next two months was to be the hardest working guy in the gym. He said, "Hal, I think you already are!" Then a woman who's in really great shape interrupted us to say I was looking great - like a completely different person! You can imagine how excited I am!

Tom, with your commitment to health and fitness you get to skip to the back of the line!

Jonathan, good luck at work. Keep following your plans and be grateful for your economic circumstances (hope you're getting overtime pay!).

Hal

I am grateful that I have lost more weight. 226.4 this morning!
I am grateful that we have a family outing to the Rangers game planned for tonight.
I am grateful for a new day.
I am grateful for dinner with family last night.
I am grateful that I get to do a LBWO this morning (although I am also dreading it!).
I am grateful that my trainer is able to help me with my lower back pain.
I am grateful for the conversation I had with my conservative high school friend whose son is gay.

Positive Mindset

1. Do a solid LBWO this morning. Win! I had an awesome workout this morning, even though I was really tired when I got to the gym. 40s for step ups, lunges, calf raises; 315 for leg press; 110 for seated hamstring curl (I'm still avoiding dead lifts and squats until my back is 100%)
2. Attend 12 step meeting at noon. Win!
3. Do a step for GIA challenge.
4. Do a 12 step assignment.
5. Follow my meal plan today.

Supporting others

1. Support Tom, gray and Darcy by texting today. Win!
2. Support T.com teammates by posting and reading. Win!

Three things I did well today

1. Great LBWO! Win!
2. Really good 12 step meeting. Win!
3. Baseball game with family tonight! Win!

One thing I can do better tomorrow

1.


Meal Plan

M1 - protein shake, banana, coffee with half and half, tall non - fat latte Win!
M2 - protein shake, apple Win!
M3 - protein shake, apple Win!
M4 - cottage cheese, raw vegetables, Ranch dressing Win!
M5 - healthy dinner
M6 - Greek yogurt


I'll update again later.

Hal

Happy Wednesday!

Its been a busy day. Food is on track and I am experimenting with removing grains from my food plan. Exercise was again Dance party on the Wii this morning. Not my favorite cardio but no elliptical and I won't go outside and run in the dark or at dawn alone, there are too many mountain lions around town right now.

Today I am grateful for sunshine, getting my birthday present early, Wild Sweet Orange tea, our upcoming vacation and as always my hubby and our two beautiful, smart girls.

Have a wonderful evening!

Hello everybody,

Hope you are all doing well and feeling good. It's a big week for my family, lilac celebration week in Spokane. Saturday is the Lilac Parade, our daughter is one of the princesses, and will be on the float. This celebration is to honor our military. We are very proud of our daughter.

I had a good UBWO: chest, shoulders, back, triceps, and 20 cardio.
On low body day, I'm really pushing the quads on a squat machine you lie back on and push yourself up at an angle. To get all five sets and reps I doesn't take a lot of weight for me.

Weighed in at 163#'s today. Three more by June 6th.

Have a great day!

Brad

I'm here!!

I have been checking in to read everyone's posts, just haven't been able to sit down long enough to post myself.

Eating clean and getting my workouts in, I have been working on getting together my stats and pics to post my 8 week results.

Wishing everyone a wonderful day!