Rejoice and Revel for it has been a good week!
Ok, ok, ’nuff silliness already! This is serious stuff here! 😉 I’m following my own advice and rejoicing in the little things. Because those little things eventually add up and “Voila you have met your goal!”
This has been a good week! And I’ll get to check off some of the things on my “Check List“. So in no particular order, let’s get on to the recap.
The switch has been flipped…
The gauntlet has been thrown, the tide has turned, the balance has shifted, midnight has past, and the dawn has begun; a lot of what I’ve been doing over the past month, but especially this past week is happening in my brain rather than in the “real” world.
In other words: I’ve been “thinking” a lot. And it hurtz! Owie! I needz somebodies to kiss itz and makes itz bettersz. (Preferably some hunky guy in a speedo–Yummy!) *AHEM* But I digress… 😉 Back to the topic at hand…
It boils down to this: (1) Being healthy is now my top priority and (2) creating positive momentum is vital to working on that priority.
My health and fitness, or current lack thereof, affects everything in my life. EVERYTHING. It seems simple doesn’t it and very rational to make the thing that affects everything else in your life your top priority? Sounds good to me! Sadly, in life, the things that seems conceptually simple are actually incredibly complex and difficult to execute.
But I am now doing it. I accept that I can’t just “let it ride”. I have to actually actively manage my fitness and health. I’m in charge. I’m the driver of this bus! So over the past few weeks, but especially this week, I’m pushing the gas pedal of that bus just a little bit more. And it’s working. I’m moving forward. I just hope this all doesn’t end up being the opening scene of a remake of “Speed”
Daily tracking of weight, BF, and setting realistic goals
I’ve done a lot of work this week updating my Excel Spreadsheet where I track the cold hard numbers. Watch for a post on that soon. My new revised final goals are 194 lbs and 12% Body Fat.
I have solid weekly goals in place and a firm realization that goals are just guidelines. If I end up being healthy but my final totals end up being 220 and 14% BF then that’s fine. As long as I’m living a healthy lifestyle then that is what is important. (Health at Every Size)
Finally, I’ve taken my fitness measurements every AM and PM for the last seven days! Yay! GO TEAM TONY! Woo Hoo! Yippeeeeeee! YeeeeeeeeeeeeeeeHaaaaaaaawwwww!! WHO da man!? Who da MAN!?
Back on Jenny Craig
In the “bang for the buck” category, getting back on Jenny Craig is, pardon the pun, the heavyweight on my Check List.
I made an appointment, and kept the appointment at my local Jenny Craig office. The ladies there were AWESOME! First, they stayed after their quitting time for me. They were supposed to leave at 6pm but because I don’t get off work until 6pm they stayed. I got there at 6:10 and was out the door at 6:30 so the two ladies that stayed worked an extra 30 minutes. Why? Because they are super nice ladies who actually do care about the success of their clients. Both of them were clearly thrilled to see me again and glad to see me getting back on the program after being off it for so long. Their support means a lot.
I weighed in and got a full week of food (more about that in another post). I weighed 287.4 lbs..
Coffee / Caffeine / Diet Coke to Green Tea swap
- Only had two mugs (4 cups as measured on the coffee pot) each morning
- I’ve been putting more ice in my morning 32 oz cup from QuickTrip which reduces the amount of Diet Coke
- I’ve gotten rid of the 2 liter “refill supply” at work and replaced it with a 16 oz bottle.
- At lunch (my lunch is from 2-3 pm) I have switched to either Root Beer, which is decaf, Tea, which is lower caf, or a smaller size of Diet Coke.
- And [drumroll please….] at home, in the evenings, I’ve been drinking ONLY green tea, which has a much lower amount of caffeine than the Diet Coke that I used to be drinking every night. Also, since it is Green Tea, sweetened with Stevia, it doesn’t have all that artificial gunk that you find in Diet Coke. If you don’t believe me check out the side by side comparison of the “ingredients” from the labels below:
365 Brand (Whole Foods) Organic Unsweetened Green Tea: Filtered Water, Organic Green Tea, Organic Black Tea Concentrate, Citric Acid. Only Four Ingredients! And all natural! (Note the caffeine amount per serving is not listing on the label. I’ve emailed Whole Foods to find the info. Based on the info I’ve found on the web. The amount per 8 oz serving ranges from 7 mg-40 mg. I’m fairly certain that whatever it may turn out to be that it is less than the 61 mg that I’d get if I were drinking a bottle of Diet Coke!
Diet Coke: Carbonated Water, Caramel Color, Aspartame,Phosphoric Acid, Potassium Benzoate (to protect taste), Natural Flavors, Citric Acid, Caffeine, PHENYLKETONURICS: CONTAINS PHENYLALANINE Caffeine Content: 31 mg/8 fl oz, 61 mg/16 fl oz
Getting a Good Night’s Sleep / Dealing with Allergies
Some progress on this front:
- I have new pillows!
- I’m using my Patanase and Allegra D every night.
- I’ve set my wake up time to later in the morning: just before 7am. (This is a first step toward setting a more consistent go to sleep/wake up schedule)
- I tried, and succeeded a couple of nights this week, to go to bed at my new “consistent bed time” of 11:00pm – midnight which once it becomes a “habit” will give me a consistent 7-8 hours of sleep a night.
Vitamins / Daily “Pills”
I continued to take my high blood pressure medication daily and my daily multivitamin. This week, I added to my daily regimen (1) a daily Calcium supplement with Vitamin D and (2) Finasteride, prescribed by my doctor to control male pattern hair loss.
Eat out less and make better choices when I do eat out…
HOWEVER… Woo hoo! Yippee! Yay! YeeeeeeeeeeHaaaaaaw!
There was a big change in the whole dinner thing. I ate at home six out of the seven nights this past week! GO TEAM TONY! You rock boy!
So, there you have it, my summary of this week’s steps on my journey to a healthier, happier, less stressed, fit me. It’s been a good week. 🙂
See ya on the dance floor!
Related Links / Articles
- Health at Every Size (www.haescommunity.org)
- Check-List, Check-Off (txcowboydancer.wordpress.com)
- Caffeine content for coffee, tea, soda and more (www.mayoclinic.com)
- Finasteride (www.mayoclinic.com)
- Sheraton At Home (www.sheraton-hotelsathome.com)
- Diet Coke Nutrition Information (productnutrition.thecoca-colacompany.com)
- 365 Everyday Value Organic Unsweetened Green Tea (www.wholefoodsmarket.com)
- Uncover the Secret of Stevia (blog.wholefoodsmarket.com)
- Jenny Craig Homepage (www.jennycraig.com)
- Setting Goals: You gotta do the math! Ugh! (txcowboydancer.wordpress.com)
- My Love-Hate Relationship With Caffeine (txcowboydancer.wordpress.com)
- Getting Healthy is Complicated… …so do it one step at a time. (txcowboydancer.wordpress.com)
- Getting Healthy is complicated… …and it takes sleep, if you can get it. (txcowboydancer.wordpress.com)
Posted on Fri, Dec 16, 2011, in Misc and tagged Caffeine, Diet Coke, Eating out, excel spreadsheet, goals, Green tea, Health, Jenny Craig, LOL Cat, LOL Cats, LOLcats, Microsoft Excel, Root Beer, Self-motivation, sleep, Stevia, Weight loss, Whole Foods. Bookmark the permalink. 3 Comments.