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My Game Plan (Goals) for Jan-Mar 2021


Sometimes it just clicks into place

Game Plan to meet your goalI’ve been aware since mid-summer that the “good habits” and “routines” that I put into place over the past year or so were slipping away.  Why is pretty obvious: a little thing called a Global Pandemic!

If you are like most of us you’ve gained weight during the pandemic.  I certainly have.

So, for the past few weeks I’ve been doing a lot of “thinking” about how to restart, revitalize, and revamp my fitness routines to get me headed toward my ultimate goal of between 190-199 lbs and 12-14% body fat.

And I kept drawing a blank. Zero. Goose Egg. Nada. Nothing. I felt “blah.” No energy. No motivation. then a couple days ago, something “clicked” and a path forward materialized in my brain.  BAM! There it was.

I’m self-aware enough to know that all this time my brain was working on the problem even when I wasn’t consciously working on the problem and eventually it all came together.

The problem I was facing was that everything is connected to everything else!

Anyone who has ever moved furniture around a living room to only have everything end right back where it started knows what I was dealing with.

I’d plan on making one change “Item A” only to realize that affected “Items 1, 2, and 3”  Aaaaaaarrrrrrrrggggggghhhhh!

Here’s my Game Plan:

Overview (Stretch, Lift, & Move)

  • Normalize my stretch and lifting routines.
    • In other words, what I need to do is get those to the point where they are habitual.  I do them pretty much without having to look at my “how to do it” books and get myself to a point where SKIPPING a day feels WEIRD!
      ….
  • Increase my aerobic activity.
    • I hate exercise for exercise sake. It has to be fun. Something like Dancing or Cycling.
    • Right now, given the unpredictiable weather an “inside” activity like dancing is the better choice.
    • Also, increasing my dancing will start to get me ready for later in 2021 when hopefully the competition season will start back up.

Stretch & Lift

  • Use the stetching and lifting routines laid out in the book “Getting Back in Shape (3rd edition) / by Bob Anderson, Bill Pearl, Ed Burke and Jeff Galloway”
    • Jan – Program Before the Program #1
    • Feb – Program Before the Program #2
    • Mar – Program Before the Program #3
           ….
  • Each program has a stretching component as well as a lifting component.  My plan is to:
    • Stretch six days a week Mon-Sat (Sunday will be a rest day)
    • Lift 3 days a week: Mon, Wed, & Friday.  Recovery days will be Tue, Thu, and Sat. (Sunday will be a rest day)

Move!

Right now I’m going into the dance studio to practice/exercise twice a week for a total of 6-7 hours.  Here’s my gameplan:

  • Jan – Add two hours of practice per week, bringing the total to 8-9 and spread it across three days instead of two.
  • Feb – Add another two hours bringing the total per week of practice up to 9-11 hrs.
  • Mar – By March I anticipate that the number of people who have been vaccinated will be sufficient that I’ll be able to re-start my Dance Team.  This might happen in Feb…who knows.

But the bottom line is that even if I just go into the studio and practice on my own on the competition line dances or work the syllabus patterns, that movement will burn calories and increase my aerobic capacity as well as improve my dance skills.

Weight Loss / Body Fat Loss

I have a spreadsheet where I input my daily weight and body fat numbers. IF all goes as planned here are the targets for the next three months.  These numbers are well below the recommended max loss rate of 2% of body weight.  I’m aiming at under 1% — .6% to be precise.  Later on that can be adjusted but for the first 3 months, I’m setting my goals on the conservative side.

  • Now (end of Dec): 295 lbs / 41.4% BF
  • End of Jan: 287.31 lbs / 38.9% BF (loss of 7.69 lbs & 1.76% BF)
  • End of Feb: 279.82 lbs / 37.13% BF (loss of 7.49 lbs & 1.76% BF)
  • End of Mar: 272.52 lbs / 35.37% BF (loss of 7.30 lbs & 1.76% BF)

Diet…NOT “dieting”

Just because something is “simple” does not mean it is EASY! Loosing weight / body fat is a simple equation burn more calories than you consume. Tah DAH!

Yeah…right!

After reading up on the latest info (not much has changed) I calculated that for my weight and for my goals, I should be consuming 2,200 calories per day if I want to loose weight.

To track my food intake and to make sure that I maintain a nutritionally balanced diet, I am using a desktop app called “Perfect Diet Tracker”

Screen shoot of "Perfect Diet Tracker"

I really like it for several reasons:

  • The interface is straight forward and intuitive.
  • You can input your own goals / targets.
  • It connects to a shared database of food products.
  • If something isn’t there, you can add in the product info and create your own products / foods.
  • You can combine several things and create “Favorites” to make data entry easier.  e.g. My “Morning Coffee” is actually THREE food products: coffee, half & half, and stevia.  But I created a “group” that combines all three things so when I want to record a cup of coffee I just choose “Morning Coffee” instead of entering each of the three ingredients each time.
  • As you go through your day, it shows you how many calories you have left and what ratios of Fats, Proteins and Carbohydrates you’ve already consumed side by side with the recommended daily ratio so you can adjust on the fly.

Check out the program for yourself: https://perfectdiettracker.com/  And no, I don’t get any kick back by referring folks to them.  I just think it is a well made program.

So…now I have goals and a plan to get there!

See ya on the dance floor!

Looking Back and Looking Ahead – Good things are happening!


My Journey So far…

My journey so far...The way we humans envision time is a funny thing.

When I start looking back I am often surprised at how much, or how little time has actually passed.

And, if you will pardon a wee bit of bluntness, I’m often surprised by the huge amount of CRAP that I’ve been through!

No wonder my face has some tread marks on it because life done run me over! Several times!

In the colorful vernacular of present times: Life be like — “Boy you done been Bitch Slapped!”

Life is getting Better! Way Better!

2016 is going to be a FABULOUS yearIf things keep going on their current trajectory, then 2016 is going to be an amazing, stupendous, exciting, fabulous year!

It may, indeed turn out to be the best year of my entire life.

Wow!

The truly amazing thing is that my focus has shifted.

I’m no longer focused on the “here and now” locked permanently into “survival mode;” I find that I am only looking “back” to measure how far I’ve come and/or to explain to friends when they ask me “where have you been hiding?”

My focus is firmly pointed toward the future.  A quick rundown of the exciting things that are happening:

  • I’m loosing weight! Yay!
    ..
  • As of this morning I weigh 294.6 — that is a total of 40.4 lbs lost from my highest weight of 335 lbs.
    ..
  • My health is improving on almost a daily basis. My stamina is up. I’m moving more.
    ..
  • I’ve started dancing again!
    • I am back in the studio practicing.
    • I’ve started teaching line dance again — lots of stuff happening there; more on that later in this post.
    • I’ve started an Instructor Training program at a local studio and as soon as I finish that program I’ll be put on staff teaching couples dancing, both Ballroom and Country — THIS IS FRIGGIN’ HUGE!
    • I’ve been put on staff at one dance event already for the coming dance year, 2016, and I’m likely to be put on staff at several others!
    • I’m planning on competing this year in Line Dance!
    • I’m beginning to choreograph line dances and will be competing in Line Dance Choreography this year.

Things are turning around.  But to understand just how wonderful and much of a positive change these and other events and happenings in my life are, I have to go back in time and fill you in on how awful things were… 

Long time readers of my blog will recognize bits and pieces of the story but you’ve probably not seen it laid out so concisely in one spot.

For my new readers, new “dance friends” I just made at Dallas Dance and at Worlds, and for my friends with whom I only recently reconnected…

…in the words of Bette Davis “Fasten your seat belts...”

And, uhmmm… you might want to hit “pause” and go grab a cup of coffee or soda and some snacks.

I never intend for my blog posts to be long. Stop laughing!  It is true!  I really do try to make them short, but somehow…  sigh

Oh, well, it may be long, but it is without a doubt entertaining…and informative… Now git…go grab that beverage…

…back?  Got your soda?  Cool… here we go:

The date my life changed…for the worse

Looking back on one’s life, even on recent events, is much like using a crystal ball to peer into the future: the images are very VERY foggy!

Some events are Read the rest of this entry

Once more dear friends…


Mea Maxima Culpa

Good Me-Bad Me ©2011Yes, I know this blog is supposed to be mainly about me getting healthy again.

Yes, I know that I’ve been on and off the “live healthy” wagon so often that I should be getting frequent flyer miles (if I mix my metaphors momentarily) << say that aloud it sounds cool!

Yes, I know that I have been very much NOT blogging of late.

sigh

So I’m going to share some stuff with you which I’ve been doing this morning.  I’m doing this “stuff” this “morning” because my THIRD monthly visit with my most awesome doctor: Karen King is fast approaching and I want to be able to truthfully tell her that I’ve begun the very long process to get healthy again.  Woot!

When I went on my first visit to her back at the beginning of May, I told her that I needed help getting healthy and asked her to put me on a medically supervised weight loss plan.  Which basically amounts to coming in every month to weigh in and have her give me a mini-check up and monitor things so that I don’t actually end up doing myself injury as I try and get healthy.

I have Type 2 Diabetes

Hi, my name is Tony.  I’m a Diabetic.

and the teeming masses say “Hi Tony

Kinda scary actually.  I freaked a little bit when I found out.

My doctor says that Read the rest of this entry

Macro, Micro, and Meta-Mucil


There is actually a “Method” behind the madness…

Motivation is what gets you going.  Habit is what keeps you going.If you’ve been reading my blog recently you know where I’m coming from:

333-335 lbs at my heaviest,
not healthy in any sense of the term,
and certainly not fit!

But I’ve not really talked very much about where I’m going.

And I’ve not talked very much about how I’m getting there.

Oh, I will…  I definitely will.  Watch for future posts on specific techniques.

For now, so you have some context in which to place this post you are reading, I have to very briefly give you a broad overview of what is going on as I make this journey to Health & Fitness.

Basically, I’m applying organizational skills that I acquired from my former life as a librarian to the task at hand.  Business practices like Gantt charts, procedural assessments, time management techniques, task efficiency studies, task check lists, etc.

The reality “on the ground” is that my life is in a certain state (one which I don’t like).

I strongly desire it to be in a radically different state!  Getting from here to there, Read the rest of this entry

Tony’s Take on: Slim Fast vs High Protein Slim Fast


Problem: Which Meal Replacement Shake Should I Use?

Ok, fair warning, this ain’tcha ordinary review…

CalvinBrain

I wouldn’t be, uhmmm, well, uhmmm, “moi” if I did a plain ordinary review!

And why should I anyway?  “Ordinary” is just so.. “Plain!”

One should always strive to be FAB-u-LUS even when reviewing meal replacement shakes.

So………  Welcome to Tony’s Brain – doing a review — Brace yourself, it’s a very strange place!

Regular readers, keep reading and enjoy the silliness that you’ve come to expect from me.

You folks who found me via a Google search and are expecting a “normal review” well dearest visitors, you have a choice…

You can do what my regular readers are doing, which is grabbing their morning coffee or a snack to tide them over for a bit while they sit back and have a few laughs reading my post…

OR

You can jump down to the Read the rest of this entry

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