Heading into week 3 Very strong

Into week three I am still going strong; no fast food, no beer or wine, no bread, chips, pizza - all of the foods I've over indulged in the past.

At this time I am in control and have worked through cravings by just waiting.

I've also replaced old bad habits with new ones - so instead of chips I will have a serving of sunflower seeds that last a lot longer and are healthier. I've replaced alcohol with iced tea (though I need to remember it has caffeine)

After two weeks home I start traveling next week. I have good momentum and I'm in a good place mentally to continue to eat healthy.

Exercise Here is where I will improve on. Cardio and resistance. In order to be consistent I need to exercise in the morning and this has been a tough one for me. However, after listening to Tom's audio on getting out of our comfort zone I will stretch into the next zone and make it a habit that I will look forward to. I need to make some sacrifices initially. I know that many people have more challenges than I will ever have - No excuses

Today is my 8th day of eating clean

Today is my 8th day of eating clean. My goal is to go thirty days. Then I will evaluate if I want to commit to another thirty or begin modifications.

What is clean eating. To me it is the elimination of process foods, bread, beer (alcohol), chips, sweets, pizza etc. I've been to two gatherings and didn't crave any of the food. This is amazing to me - I've never been so disciplined. I am applying everything of read about diet, exercise, overcoming mental challenges.

I will begin working out in the morning as I think that is the only way I will be able to be consistent.

I've lost about 7 lbs. My face feels thinner and when I clasp my hands, it feels thinner.

My motivation is 100% internal. If you were to see me on an elliptical my eyes most likely will be closed. I am visualizing a leaner me, I am feeling internal fat burning away. I am fighting for a new me.

It took me about two years to get to this level of engaged motivation. Odd it wasn't a contest, or a doctors order - maybe my wife's plead for me to take care of myself after her brother just passed away.... maybe...

As I reflect, I think a large part of it is frustration - not finding a decent casual shirt that would fit - noticing my favorite shirts were tight... odd how seeing myself in the mirror didn't trigger alarms - or the scale....

Today, I feel great because mentally I am in the best place I've been in a long time. My long term goal is 70 lbs. I'm thinking it will take me about 42 weeks at 2 lbs per week - ironically my birthday falls on that week.

My plan is to focus on macro nutrients and eating clean. I've placed red stickers on all the bad foods in the house and green stickers on the good foods.

Once I lose 50 lbs(around January) I will start the couch to 5K program - this should be a good boost for the last 3 months as I'm certain there will be plateaus along the way. I'm thinking my machine cardio HIIT workouts will have me in good respiratory shape.

I intend to introduce swimming and cycling at some point and in October 2017 I'd like to participate in a mini triathlon.

I know, I know, it's a long way off. However, it's good to have short term and long term goals.

To recap:

Short Term:

• Eat healthy meals - 900 Cal deficit (32% of TDEE)
• Exercise (resistance and Cardio) 5 days per week (2 days per week are travel days)
• Rest 1 day per week

Long Term

Gradually increase workout intensity, introduce swimming and running around January 2017.

A new day, a new life Day 4

A new day, a new life Day 4

Four days ago, without fanfare, I made the choice to live healthy. I did not enter a contest, it wasn't a special day; my subconscious mind and my body decided for me.

I've read Burn the Fat Feed the Muscle cover to cover twice, I've referenced it over and over. I have the knowledge but not the passion and motivation. My head is in the game. I will apply all I know to achieve my goals:

In five months I am:

• 50 lbs (23 kg) lighter and leaner (burning fat and feeding muscle)
• confident
• energetic
• healthy
• stronger

I am motivated and dedicated to my transformation

Just Get off your ASS James

 I see the path behind me and in front of me, but I'm stuck in an endless circle (imagine a turnaround or rotary) going round and round....

How the hell do I get back on that path.... I've read all the psych books... I've been coached.... I know what F to do (when I use expletives you know I'm not happy)

You know, there comes a time when you just have to get off your fat ass and do it.

Seriously!!!!

Week Four

I am actually okay with this weeks results for two reason:

1) Despite two parties I didn't gain weight

2) I changed behavior at the airport:

     a) I walked the terminals instead of sitting in the Admiral Club drinking beer

     b) I had one drink during a 3 hour layover and didn't eat the food they typically have out.

If I continue to make small adjustments, the aggregate will yield impressive results.

Next Steps:

 Continue with plan (food, resistance and cardio)

 Continue with strengthening the mind

 Add Meditation to my am routine

Looking forward

James

Love as a Motivator to Lose Weight

I've been thinking a lot about motivation - internal and external drivers. Tom Venuto does a great job covering this in his book Burn the Fat Feed the Muscle - I wanted to dig a little deeper for my personal motivation.

When I was single, a strong external motivator was looking healthy for the ladies (shy smile). Looking good at the beach etc... these were external motivators. I think they are good, by they are not intrinsic.

Challenges are external as well. They work, but unless we transition to an intrinsic, deeply routed motivator we most likely will not sustain our results - which is definitely my case.

Some foods bring us pleasure - it is that perfect chemical composition that is like a drug driving us to eat them - we get addicted and find a very difficult to break away. They are our escape.

I've been thinking that an intrinsic driver has to be love for myself. That I love myself so much, I will not allow myself be hurt by this drug - food

I am still working on this.... but I think I am on to something.

I love myself and therefor I will love eating clean and healthy, and I will enjoy exercising because it give me energy and fills me with life.

Have a great day!

FODMAP

Fermentable Oligo-Di-Monosacchardies and Polyols FODMAP

I have been struggling with 'something' for some time now - it always presents itself when I change my eating habits - for example eating more complex carbohydrates, fruits and vegetables.

When my diet changes, I get sever abdominal cramps - I mean really bad... and often time it happens when I crunch or contract my mid sections. I am thinking it is gas... anyway, I am going to avoid foods high in FODMAP to see if the cramping goes away - good news is that foods high in protein are food and the alternative to wheat based foods is not so bad.

Odd that my MDs never mentioned this as a possible cause to my cramping.

Okay, I know, a lot of PMI... just blogging thoughts. I see this as a good thing