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Tony’s Tip No.8 — Do Life! not “exercise”!


Incorporate “movement” into your life…

health-and-fitness-tips

Some of my “tips” are ones that I actually come up with myself.

Some of the “tips” I share here are ones that come to me from various “Health & Ftness motivational” lists that I’ve signed up with at Walgreens, WebMD, my health insurance company, a website called “RealAge” and a few others.

The tips come to me as tweets or emails.

I got this one a couple days ago. . .

Do at least one active lifestyle activity this week.  Try working in the yard, washing the car. Walking to do an errand or cleaning.

. . .and my reaction was:

“DUH!”

Hey, I realize that Read the rest of this entry

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Trauma, Drama, and challenges this week… …wish me success!


Morning Trauma

omron pedometerI can’t find my Omron Pedometer.  It is gone.  And I’ve gotten used to wearing it every day.

In fact is now part of my “morning routine” to put it on.  Which is a problem.  What I’m doing in this “Journey to Health & Fitness” is one, by one, setting up good habits, rituals, routines, replacing old patterns of behavior with new, better ones.

And to do that requires repetition.  Lots of repetition.  And until the “new” becomes “habit” and the “habit” becomes ironclad rock solid do-it-without-thinking-about-what-you-are-doing type behavior, any deviation can be deadly and devastating.

And it bugs me.  A lot. — I’m actually AMAZED at how much it is bugging me.  I’ve rouned up all the usual suspects and put them in the line-up:  under the edge of the bed, under the edge of the desk, under the edge of the kitchen cabinets, inside the pocket(s) of the clothes I wore yesterday.

I’ve even canvased the neighborhood (literally) — I went out on my balcony and the bridge that crosses the court yard and looked at the sidewalk and the stairs to see if I could see it lying there.

2014.05.03 4.50 AM -- My Come to Jesus moment

2014.05.03 4.50 AM — My Come to Jesus moment

In a bit I’ll put on shoes and go look in my truck to see if it fell out of my pocket yesterday when I went on an errand.  And I’ll check the laundry room to see if it fell out there while I was doing clothes.

BUT IT bugs the crap out me that I am not wearing it!

Recording that little number into the spreadsheet each morning from the day before was an act of validation.  It is/was actual numerical quantifiable proof that I was indeed MOVING my body!

siiiiiiiggggghhhh 

I hope I find it.  I don’t want to have to buy a new one.  Buying a new one isn’t in the budget.

Doctor Drama

Read the rest of this entry

Tony’s Tip No.6 — Count your steps


Simply “walking” is a good starting point!

health-and-fitness-tips

Humans are built to walk.  As in on two legs, bipedal in an upright position.

It is, in fact, according to some National Geographic and Discovery Channel and NPR documentaries that I’ve watched recently the one of very things that makes us human and makes us a distinct species and different from our nearest cousins the Chimpanzee and the Bonobo.

So, when I got a text from one of the several “send me fitness tips” places about “walking and setting step goals” — I burst out laughing!  Literally!  LAUGHED – OUT – LOUD

AFTER I calmed down and wiped the tears from my eyes, I thought two things:

  1. These people need get out from behind their computer screens and look at the real world and…
  2. This would be a great “Tony’s Tip” post!

Here is the quote that set me off:

A good step goal is 10,000 steps per day.  For weight loss work up to 12,00-15,000 steps per day.

GWAUF!  BWHAhahahahahahaha  LOL! 

Yeh, right.  Folks, after reading that, NOT so helpful tip, I did a poor-man’s research study as in “Google search.”

Right at the top of the search results,  I found this tidbit from a column I trust, in the New York Times”:

“A person is typically considered sedentary if they take less than 5,000 steps per day.” The study also showed that American men, with an average daily step count of 5,340, are moving more than women, who averaged only 4,912 steps a day.”

And, no, I will NOT tell you what my step count is right now.  We’ll simply say that it is below 5,000 steps.  SIGH

SO… the idea of setting a goal of “10,000 steps, Sweet Baby Jesus Help Me, (Tonya, that was just for you – GRIN) OR worse, Read the rest of this entry

Rejoice in the Little Things for “I’ve been a GOOD boy!”


I iz Awesome ©2012Here’s a quick recap (my friends can stop laughing now).  For those just joining the us, the “joke” is that I have a reputation for *NEVER* telling a story in 10 words when 10 paragraphs will do.

Siiiiiiiiigggggghhhh

Today’s post is all about patting myself on the back.  Bravo!  Cue the Applause!  Yay!  Woo Hoo! Yippie!  Good Job!  I rock!  I am FAB-u-LUS!

I’ve actually done quite a bit this week towards my goal of “being healthy” and “living healthy”.   Each of the things, in and of itself may seem tiny but each tiny step is still a step.

So here, in no particular order, are some of the things I’ve done this week which move me closer to my goal:

Counting up the Small Victories


Man weighing himself on a scale [CC]Ok, confession time… …I’ve not exactly been a “good boy” since coming back from Worlds.  So, this past weekend, I got myself moving again, figuratively speaking.

I also have let you know that it is TOUGH getting moving in a positive direction after after falling back on old habits!  Yes, friends and neighbors, breaking a downward spiral is tough.  Really tough.  I found myself thinking today “Gaining weight and getting out of shape is easy; loosing weight and getting into shape is hard.  Very hard.”  [Watch for a coming post on the difference between “being overweight” and “being out of shape”.  They often are used synonymously but they are actually two different things.

Tanita ScaleSo here I am, looking at the numbers this week on the scale and NOT feeling great about the numbers I’m seeing.  I track both weight and body fat by weighing twice a day.  For body fat, I use the TBF-531 Body Fat Monitor/Scale by Tanita.   It uses the electrical impedance method of measurement.

Omron Body Fat MonitorI also use the Omron Fat Loss Monitor HBF-306.  I take two measurements in the morning, one from each device and then average the  numbers.   And then I repeat the measurement in the evening, giving me four measurements per day.  I weigh in twice a day and average those two numbers as well.

Well, that’s how I track my progress when I’m actually *ahem* tracking my progress and I haven’t been regularly *AHEM* tracking my progress (or lack thereof) since Worlds.  Which brings me back to my original statement at the beginning of this entry “I haven’t been a good boy since Worlds”  *SIGH*

So.  Hello mild depression. Glad to meet you, let you introduce you to my good friend “mild frustration.”  Oh you two know each other?  I thought you might.   *SIGH*

So what to do?  Read the rest of this entry

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