While it was a nice morning in St. Louis, I opted to run on the treadmill since I've been avoiding a necessary element of improving running performance...Interval Training.
There are many approaches to interval training, i.e. number of intervals, length of each interval, level of intensity of the interval (based on time or HR), length of each rest after the interval, whether each interval is the same or if you vary any element, i.e. time, intensity, etc.
So...I made it up on my own. My normal TM running pace is 5.5mph, though I'd like to improve both my speed and endurance. According to all the sources, interval training for speed and for hills is necessary for both.
This morning, I kept myself to a 5K, but it was made up of the following:
10 Minutes @ 6 mph
5 minute walk
3 minutes @ 6.5 mph
2 minute walk
3 minutes @ 7 mph
2 minute walk
3 minutes @ 7.5 mph
2 minute walk
3 minutes @ 7 mph
2+ minute walk to reach 3.1 total miles (5K).
First, I was very happy that I busted out 10 minutes at 6 mph in the first place.
Second, it was interesting to discover that my most comfortable pace was at 7mph from a body mechanic perspective even though I don't have the endurance to sustain it for very long.
So, while I'm not yet in love with interval training, I can see the merits. I'm also glad to know that my body may actually end up being more efficient at 7 mph than it currently is and that I have a target to shoot for. Perhaps as I get closer to that target, my body mechanic might also change and be comfortable at even higher paces.
I know that below 7 mph, my stride is choppy and my forefoot hits hard and that above 7 mph, I can't spin my wheels fast enough to safely run.
I guess that is that. I'll continue to add in some interval days even if I don't get the full satisfaction of distance training, because it seems to be necessary to keep getting better and better.
Wednesday, February 29, 2012
Monday, February 27, 2012
How do I measure myself against other runners?
By height...ok...just kidding. Those of you who are movie buffs know the brief exchange between Judge Smails and Ty Webb when the Judge asked Ty..."How to you measure yourself against other golfers?"...Ty responded..."By Height".
The one awesome element of running is that it is really an individual endeavor...you against your own best times, longest distances, measured effort of exertion, etc. You don't really need to worry about other runners, unless you are a competitive person and are more motivated by competing with others instead of just yourself.
I was proud of a great accomplishment today. I ran 5.3 miles...outside! It was just warm enough and calm winded enough to make it worthwhile. I ran from my office to a local park that has a jogging trail that I looped around 7 times before walking back to the office. I think I'm going to do just fine 3/17 with 13,000 others running in St. Louis' St. Patrick's Day 5M Run...and may even shoot for a 5M event this weekend too!
For the most part, I was the only one running among people walking, but a few joined in a bit later. While I have no idea how much running they had done before getting to the park, but they seemed to only run for a little while and some took walking breaks. For all I know, this was their cool down loops after a 10 mile street battle, but regardless I decided to take some pride in my steadfast run and secretly high-fived myself thinking that I was outrunning them all!
However..it isn't really appropriate to gloat since I'm happy that anyone gets out and tries to get some exercise...whether they walk, jog, run, or a combination of all!
No...I will try and refrain from comparing myself to other runners since I know that I'll be a back-of-the-pack runner for some time to come...but will keep working at it...for myself...against my own personal bests...and most importantly...to keep getting better and better.
The one awesome element of running is that it is really an individual endeavor...you against your own best times, longest distances, measured effort of exertion, etc. You don't really need to worry about other runners, unless you are a competitive person and are more motivated by competing with others instead of just yourself.
I was proud of a great accomplishment today. I ran 5.3 miles...outside! It was just warm enough and calm winded enough to make it worthwhile. I ran from my office to a local park that has a jogging trail that I looped around 7 times before walking back to the office. I think I'm going to do just fine 3/17 with 13,000 others running in St. Louis' St. Patrick's Day 5M Run...and may even shoot for a 5M event this weekend too!
For the most part, I was the only one running among people walking, but a few joined in a bit later. While I have no idea how much running they had done before getting to the park, but they seemed to only run for a little while and some took walking breaks. For all I know, this was their cool down loops after a 10 mile street battle, but regardless I decided to take some pride in my steadfast run and secretly high-fived myself thinking that I was outrunning them all!
However..it isn't really appropriate to gloat since I'm happy that anyone gets out and tries to get some exercise...whether they walk, jog, run, or a combination of all!
No...I will try and refrain from comparing myself to other runners since I know that I'll be a back-of-the-pack runner for some time to come...but will keep working at it...for myself...against my own personal bests...and most importantly...to keep getting better and better.
Sunday, February 26, 2012
GB&B on FB
Like I indicated in some prior posts, I'm working on finding better integration on my blog for content and social networking.
I've created a Facebook page for Getting Better and Better. This will allow me to post my GB&B content more specifically on the FB page instead of my personal wall so that it is a better filter, i.e. only people that "like" my page will see those updates on their newsfeed. This allows to post more freely without feeling like I'm boring those disinterested in the topic as well as not having to use my FB friends groups to decide who may or may not want to see the content.
For big fancy content, I'll still post it here in blogger as well as share it to the GB&B FB page. For quick-like statements, it'll likely just be on the FB page (almost like Twitter).
I'm not trying to be a commerical/professional blogger...just still trying to get the best balance of content management and social interaction with followers/commenters.
I still despise the changes made to the Blogger comments engine, though mine doesn't require the word verification and stuff, but still feel that interacting on FB including within a FB page my be the best balance.
Hope to see you liking my FB page for GB&B. You can do this by clicking the "Like" on the right side of my page or the following button on this post.
How Kyle Got his Groove Back...
If you are eager to know how I got my groove back so you can too? Ready for the book or movie to come out? Problem is this...the script could be written on a postage stamp. Simply put...I don't know.
I've been down this journey many many times. It has always been a struggle otherwise I would have only gone down this road once. Frankly, I don't know if what I'm feeling now is permanent or if I'm still in the honeymoon phase of it as well.
I do know that I have always been seeking a "feeling" that making healthful choices comes naturally and easy. That it doesn't involve mental gymnastics..or very little. That becoming healthy and staying healthy isn't a struggle...an effort to resent as something you have to do versus wanting to do it.
Bottom line...I'm not sure how I've reached this place. Yes...I've altered my diet and exercise so that I've both lost weight and increased my level of fitness...but those are physiological outcomes that are predictable based on how we know the body works. The rest is a psychological outcome and we know darned well, that there is little true knowledge in what makes someone inherently change their frame of mind.
I didn't use positive affirmations...I didn't use visualization in the textbook sense. I just went about the process of working on the physiological leaving the psychological to work itself out.
I'll tell you what I do know...is that in my past journeys (and this one too), I was focused on the mind way too much and lamenting why it fought me each step of the way. So, if I have any advice to give is this...stop fighting it...move on to ignoring it. Tell your mind that you need to eat in a certain way and move your body in other ways and that your mind will come around.
That devil on your shoulder has no power and you are the only angel that can defeat it.
I've been down this journey many many times. It has always been a struggle otherwise I would have only gone down this road once. Frankly, I don't know if what I'm feeling now is permanent or if I'm still in the honeymoon phase of it as well.
I do know that I have always been seeking a "feeling" that making healthful choices comes naturally and easy. That it doesn't involve mental gymnastics..or very little. That becoming healthy and staying healthy isn't a struggle...an effort to resent as something you have to do versus wanting to do it.
Bottom line...I'm not sure how I've reached this place. Yes...I've altered my diet and exercise so that I've both lost weight and increased my level of fitness...but those are physiological outcomes that are predictable based on how we know the body works. The rest is a psychological outcome and we know darned well, that there is little true knowledge in what makes someone inherently change their frame of mind.
I didn't use positive affirmations...I didn't use visualization in the textbook sense. I just went about the process of working on the physiological leaving the psychological to work itself out.
I'll tell you what I do know...is that in my past journeys (and this one too), I was focused on the mind way too much and lamenting why it fought me each step of the way. So, if I have any advice to give is this...stop fighting it...move on to ignoring it. Tell your mind that you need to eat in a certain way and move your body in other ways and that your mind will come around.
That devil on your shoulder has no power and you are the only angel that can defeat it.
Saturday, February 25, 2012
Cruise control...
It's nice to feel like it is all just working out...cruise control...floating along...whatever you want to call it.
Taking work out of the equation, things are darned good. While I'm not getting as much road work in as I'd like, I was on the TM on Friday morning getting in 4M and this morning 5.5M all preparing for upcoming events.
Still vegan 54 days and counting. Weight holding between 163 and 166.
There are fewer mental debates...fewer moments of weakness...it is just happening...the way it is supposed to yet not the way I'd ever have expected. Yes...it is working...it is getting better and better.
Taking work out of the equation, things are darned good. While I'm not getting as much road work in as I'd like, I was on the TM on Friday morning getting in 4M and this morning 5.5M all preparing for upcoming events.
Still vegan 54 days and counting. Weight holding between 163 and 166.
There are fewer mental debates...fewer moments of weakness...it is just happening...the way it is supposed to yet not the way I'd ever have expected. Yes...it is working...it is getting better and better.
Wednesday, February 22, 2012
What we'll be doing this summer!
For those that follow me and remember, my wife is a National Park Service park ranger, specifically a law enforcement ranger. We've spent each of the last 3 seasons at park sites for between 4-6 months while she works locally and I telecommute / travel for my job.
The first season was at Ozark National Scenic Riverways, which was nice because it was close to St. Louis and I could split my week between the park and home for work purposes. Not too great from a health perspective since the local cuisine featured fried water and I wasn't as in to getting better as I am now.
The next two seasons were at Canyonlands National Park, which was an absolutely wonderful and unique experience. And while sad to leave it, we knew that we needed to get her some additional / varied experience.
I'm extremely excited to say that she has accepted a position this season at Rocky Mountain National Park! This has a different topography and climate altogether from the Canyonlands and will present some new challenges. Located near the bucolic town of Estes Park, CO, the elevations range from 7,500 to 12,500 feet! Considering that we currently live around 463 ft, then it will take quite a bit to acclimate to those altitudes from an athletic performance perspective. I expect to be sucking wind big time while running, biking, etc. for a few weeks. And since RMNP is a mecca for area climbers, we hope to improve our climbing skills as well. Of course, I plan to bring my new recumbent tadpole-trike with me and get in some road miles as well.
And while Estes is sometimes better know for the Stanley Hotel as the filming location of The Shining where it was called The Overlook Hotel, it will also hopefully become know for the place where I ran my first half-marathon!
They have an event on June 17th including 5K, 10K, 1/2 and Full Marathons...with a challenging course that includes some steep road climbs. Given that we'll only have a month to acclimate, a 10K may actually be more realistic. Since they'll accept registration all the way up through 6/13, I figure I'll train for the half, but consider the 10K depending on how my training progresses once I'm there.
So...we are really excited and hopeful for this coming park season and I'm sure I'll have plenty of pics and perhaps some video to share while working hard to get even better and better!
The first season was at Ozark National Scenic Riverways, which was nice because it was close to St. Louis and I could split my week between the park and home for work purposes. Not too great from a health perspective since the local cuisine featured fried water and I wasn't as in to getting better as I am now.
The next two seasons were at Canyonlands National Park, which was an absolutely wonderful and unique experience. And while sad to leave it, we knew that we needed to get her some additional / varied experience.
I'm extremely excited to say that she has accepted a position this season at Rocky Mountain National Park! This has a different topography and climate altogether from the Canyonlands and will present some new challenges. Located near the bucolic town of Estes Park, CO, the elevations range from 7,500 to 12,500 feet! Considering that we currently live around 463 ft, then it will take quite a bit to acclimate to those altitudes from an athletic performance perspective. I expect to be sucking wind big time while running, biking, etc. for a few weeks. And since RMNP is a mecca for area climbers, we hope to improve our climbing skills as well. Of course, I plan to bring my new recumbent tadpole-trike with me and get in some road miles as well.
And while Estes is sometimes better know for the Stanley Hotel as the filming location of The Shining where it was called The Overlook Hotel, it will also hopefully become know for the place where I ran my first half-marathon!
They have an event on June 17th including 5K, 10K, 1/2 and Full Marathons...with a challenging course that includes some steep road climbs. Given that we'll only have a month to acclimate, a 10K may actually be more realistic. Since they'll accept registration all the way up through 6/13, I figure I'll train for the half, but consider the 10K depending on how my training progresses once I'm there.
So...we are really excited and hopeful for this coming park season and I'm sure I'll have plenty of pics and perhaps some video to share while working hard to get even better and better!
Tuesday, February 21, 2012
St. Patrick's Day Run (5 miles)
It is less than a month away and despite my treadmill 5Ks, I've been doing, I'm actually still a bit concerned about handling 5 miles outdoors with varying terrain.
Oh well...no time like the present...and always a good time to get better and better.
Sunday, February 19, 2012
To blog or not to blog...that is the growing question.
Ok folks...I've been a pretty active blogger and a pretty inactive blogger. I've been a very active social networker and a very inactive social networker. I go back and forth between getting heavily involved in most activities and then go for long periods of getting stale on it. Heck...that describes my fitness journey and pretty much all my pursuits.
I'm either all-in...or all-out. It is my nature to immerse myself, but that often leads to some burnout...and then I have to tough time just being mildly involved.
Yes...I'm ill. What can I say? I know it.
Regardless...I'm doing some fresh evaluations on the merits of blogging and keeping this community separate from my social networking community. At first, I liked the total separation, but as I've started to "friend" more and more blog followers on FB, I'm actually enjoying seeing a whole new facet to the lives of my new friends...and perhaps considering whether that is the best direction to take.
Certainly, the blogging community allows a much more verbose and sometimes richer communications option for content, but perhaps I could and should be more concise anyway.
Well...this ain't my goodbye...it is just another thought for the day. I know that some bloggers do it all...integrating social networking, their blogs, their public websites...all of it. And many of them are for-profit bloggers. I'm not...and I don't see it ever going that way. I'm liked, but not loved. Followed, but not stalked. And that is okay, if not better since I'm not trying to make a career of it...just trying to throw the thoughts into the void to hear myself say them and see if they stick or have an impact.
I can pretty much do that in anywhere I guess. Thoughts...thoughts...thoughts...
I'm either all-in...or all-out. It is my nature to immerse myself, but that often leads to some burnout...and then I have to tough time just being mildly involved.
Yes...I'm ill. What can I say? I know it.
Regardless...I'm doing some fresh evaluations on the merits of blogging and keeping this community separate from my social networking community. At first, I liked the total separation, but as I've started to "friend" more and more blog followers on FB, I'm actually enjoying seeing a whole new facet to the lives of my new friends...and perhaps considering whether that is the best direction to take.
Certainly, the blogging community allows a much more verbose and sometimes richer communications option for content, but perhaps I could and should be more concise anyway.
Well...this ain't my goodbye...it is just another thought for the day. I know that some bloggers do it all...integrating social networking, their blogs, their public websites...all of it. And many of them are for-profit bloggers. I'm not...and I don't see it ever going that way. I'm liked, but not loved. Followed, but not stalked. And that is okay, if not better since I'm not trying to make a career of it...just trying to throw the thoughts into the void to hear myself say them and see if they stick or have an impact.
I can pretty much do that in anywhere I guess. Thoughts...thoughts...thoughts...
Comments Potentially Changing for GB&B
I've been doing some research and while I think BLOGGER has made some improvements in their comments engine, it is still a pain to interact with followers and their comments. Especially since it isn't clear that people are notified about replies made to their comments.
Regardless, I'm also starting to feel that Facebook will likely remain the 800 pound social networking gorilla as It seems easier to get notifications on things and manage them in one place.
I'm contemplating converting my comments engine to Facebook...I'm not sure what that would really mean to my followers who use Google accounts.
So...let me know...if you could only comment with your FB account (or it seems to offer other third party options, but not a Blogger account) would you leave me in the dust?
Regardless, I'm also starting to feel that Facebook will likely remain the 800 pound social networking gorilla as It seems easier to get notifications on things and manage them in one place.
I'm contemplating converting my comments engine to Facebook...I'm not sure what that would really mean to my followers who use Google accounts.
So...let me know...if you could only comment with your FB account (or it seems to offer other third party options, but not a Blogger account) would you leave me in the dust?
Thursday, February 16, 2012
HTML Blogging Tricks - Hyperlinks in Comments!
So, you've read a blog post and you want to leave a link to another website (your blog perhaps?) in your comment.
How do you do that? With HTML, of course!
Hopefully you know how to get the URL of your link...just copy/paste the address line from your browser. It would look something like this...
http://kgershman.blogspot.com/2012/02/html-blogging-tricks-bold-italics-and.html
So...if I wanted to leave a link to my last HTML trick on adding bold or italics, I'd do the following:
<a href="http://kgershman.blogspot.com/2012/02/html-blogging-tricks-bold-italics-and.html">This is my link</a>
The great thing is, not only is the link available on the comment for others to see and follow, but it is a functioning link that is sent to the blogger's e-mail (if they have it set to send them e-mails when comments are added.)
So...there you have it. Give it a shot...leave comment with a link to whatever you'd like me or others to see! (keep it clean people!) Take this...<a href="URL">LINKTEXT</a> and copy/paste for future reference substituting the URL for the address and the LINKTEXT for what you really want the text of the link to say.
This little trick will help the people you follow and may also bring others to come follow you!
How do you do that? With HTML, of course!
<a href="your URL here">Text of the link</a>
Hopefully you know how to get the URL of your link...just copy/paste the address line from your browser. It would look something like this...
http://kgershman.blogspot.com/2012/02/html-blogging-tricks-bold-italics-and.html
So...if I wanted to leave a link to my last HTML trick on adding bold or italics, I'd do the following:
<a href="http://kgershman.blogspot.com/2012/02/html-blogging-tricks-bold-italics-and.html">This is my link</a>
The great thing is, not only is the link available on the comment for others to see and follow, but it is a functioning link that is sent to the blogger's e-mail (if they have it set to send them e-mails when comments are added.)
So...there you have it. Give it a shot...leave comment with a link to whatever you'd like me or others to see! (keep it clean people!) Take this...<a href="URL">LINKTEXT</a> and copy/paste for future reference substituting the URL for the address and the LINKTEXT for what you really want the text of the link to say.
This little trick will help the people you follow and may also bring others to come follow you!
Monday, February 13, 2012
HTML Blogging Tricks - Bold, Italics, and Underline
If y'all weren't aware, I'm a computer guy. I'm a program manager and manage several complex projects at once. But, I started out as a programmer and still try and keep my skills tuned, though I'm way behind the youngsters who've only know the latest languages.
As part of getting better and better, I thought I'd put some of my knowledge in computers towards some skills for you. A couple years ago, I put a blog together on how to put tables in your blogs, but that is a pretty advanced topic.
Anyway, without further ado...
Have you heard of HTML? It stands for Hypertext Markup Language and is the foundation for most web pages by driving most elements of a page's layout and content.
Most blog tools, Blogger included, will allow you to both edit your actual blog posts in native HTML, which can have some advantages for the advanced blogger, or may give you a chance of really enhancing comments left on most Blogger based blogs. Don't really know about Wordpress or other engines, but you can always give it a shot.
Considering that blogger's editor already takes care of the heavy lifting for formatting, links, etc. let's keep this focused on leaving comments on other blogs.
HTML is made up of language elements called "tags" that instruct the browser on how to render the content on the page.
For example, the tag to make something bold is <B> or <b> and you'd enclose the text you are trying to embolden with the start and end tag like this:
<B>This is how you make something BOLD</B>
Other tags include <I> for Italics and <U> for Underline.
Notice the "/" in front of the closing tag? This tells the browser that you are completing the end of that specific tag.
You can also stack up the tags, i.e. something that is both bold and italics might be
<b><i>Both bold and italics!</i></b>
Practice by leaving me a comment using these items. You can click on the "preview" button on your comment to make sure it renders correctly.
Now...your comments can stand out from the rest and convey more meaning, if necessary.
The next tip will show you how to embed your own hyperlinks in your comments! ooohhh...aaaahhhh.
P.S. It seems that BLOGGER comments won't actually take underline tags...Guess I should have tested that! Thanks Kelly!
As part of getting better and better, I thought I'd put some of my knowledge in computers towards some skills for you. A couple years ago, I put a blog together on how to put tables in your blogs, but that is a pretty advanced topic.
Anyway, without further ado...
Have you heard of HTML? It stands for Hypertext Markup Language and is the foundation for most web pages by driving most elements of a page's layout and content.
Most blog tools, Blogger included, will allow you to both edit your actual blog posts in native HTML, which can have some advantages for the advanced blogger, or may give you a chance of really enhancing comments left on most Blogger based blogs. Don't really know about Wordpress or other engines, but you can always give it a shot.
Considering that blogger's editor already takes care of the heavy lifting for formatting, links, etc. let's keep this focused on leaving comments on other blogs.
HTML is made up of language elements called "tags" that instruct the browser on how to render the content on the page.
For example, the tag to make something bold is <B> or <b> and you'd enclose the text you are trying to embolden with the start and end tag like this:
<B>This is how you make something BOLD</B>
Other tags include <I> for Italics and <U> for Underline.
Notice the "/" in front of the closing tag? This tells the browser that you are completing the end of that specific tag.
You can also stack up the tags, i.e. something that is both bold and italics might be
<b><i>Both bold and italics!</i></b>
Practice by leaving me a comment using these items. You can click on the "preview" button on your comment to make sure it renders correctly.
Now...your comments can stand out from the rest and convey more meaning, if necessary.
The next tip will show you how to embed your own hyperlinks in your comments! ooohhh...aaaahhhh.
P.S. It seems that BLOGGER comments won't actually take underline tags...Guess I should have tested that! Thanks Kelly!
Please Ixnay the Automatic Blog Music/Video Eedsfay!
A small request from yours truly. As I do, on occasion, open up to read a blog during work hours, I suggest that you avoid having any blog widgets, gadgets, webparts, etc., that automatically start playing music, video, etc. or otherwise make a sound.
Sure, I could remember to mute my speakers...but that is a pain.
You have your favorite music to share? A funny video? I get it...but I'm not likely to follow your blog if it is setup to automatically start making noise. See if there is a setting for "autoplay" or whatever that you can set to OFF.
Just a friendly thought from an avid follower...to those of you who may want more followers.
Sure, I could remember to mute my speakers...but that is a pain.
You have your favorite music to share? A funny video? I get it...but I'm not likely to follow your blog if it is setup to automatically start making noise. See if there is a setting for "autoplay" or whatever that you can set to OFF.
Just a friendly thought from an avid follower...to those of you who may want more followers.
Sunday, February 12, 2012
Time is on my side...yes it is!
Folks...I've done well with getting better and better so far. Sure, its taken too many years to get to where I am now and too many times seeing highs and lows in the process. However, I'm one of the lucky ones.
I've had time and financial resources on my side. Aside from working too much, I've rarely had the kind of demands of my time that many who face similar challenges getting fit have. We have no kids...won't be having kids. I'm paid well and have access to any resources I might need. I'm lucky.
When I read other blogs, I see different challenges...mostly from family households where more time is invested in children than the parents and perhaps rightly so. I'm so impressed with the challenges that many face and how they still manage to work through it.
I've had plenty of time...I'm actually ashamed with how I've used it...or more precisely squandered it. We are given a finite amount of it...and no knowledge of how much.
Many many hours in front of a television...and now too many hours on the internet seeking entertainment, i.e. hulu, facebook, youtube, etc.
If I really put as many hours that I have available to other pursuits of getting better and better, I'd have gotten their sooner with even more dramatic results. I've invested God's gift of time poorly...perhaps my greatest sin of all.
I've tried to learn Spanish many time and I have a world-class DVD program, but it has been collecting dust after getting through 2.5 (out of 5 DVDs). I run hot and cold on reading books, both educational and enriching. While I've increased the time spent on exercising, I could be doing more.
I have a stressful job and have always resorted to finding mindless entertainment for taking my focus away instead of more enriching activities. I've gone for the easy and low-hanging-fruit. I work very hard on my career and not as hard on my life.
There is a better way...and no differently than changing your lifestyle to get more physically fit, it can be a real struggle to change your lifestyle to get more intellectually, spiritually, philosophically, or any other "ally" you want.
I'm a problem solver...that is what I'm paid very well to do...that is how I've approached my health lately and for the most part have solved that problem. Spending time wisely is the next problem to solve.
I don't know where this blog is headed, but I know it was started to cover all aspects of my improvement and not just health so I hope you'll still stay with me if I branch out to other areas I might explore to get better and better.
I've had time and financial resources on my side. Aside from working too much, I've rarely had the kind of demands of my time that many who face similar challenges getting fit have. We have no kids...won't be having kids. I'm paid well and have access to any resources I might need. I'm lucky.
When I read other blogs, I see different challenges...mostly from family households where more time is invested in children than the parents and perhaps rightly so. I'm so impressed with the challenges that many face and how they still manage to work through it.
I've had plenty of time...I'm actually ashamed with how I've used it...or more precisely squandered it. We are given a finite amount of it...and no knowledge of how much.
Many many hours in front of a television...and now too many hours on the internet seeking entertainment, i.e. hulu, facebook, youtube, etc.
If I really put as many hours that I have available to other pursuits of getting better and better, I'd have gotten their sooner with even more dramatic results. I've invested God's gift of time poorly...perhaps my greatest sin of all.
I've tried to learn Spanish many time and I have a world-class DVD program, but it has been collecting dust after getting through 2.5 (out of 5 DVDs). I run hot and cold on reading books, both educational and enriching. While I've increased the time spent on exercising, I could be doing more.
I have a stressful job and have always resorted to finding mindless entertainment for taking my focus away instead of more enriching activities. I've gone for the easy and low-hanging-fruit. I work very hard on my career and not as hard on my life.
There is a better way...and no differently than changing your lifestyle to get more physically fit, it can be a real struggle to change your lifestyle to get more intellectually, spiritually, philosophically, or any other "ally" you want.
I'm a problem solver...that is what I'm paid very well to do...that is how I've approached my health lately and for the most part have solved that problem. Spending time wisely is the next problem to solve.
I don't know where this blog is headed, but I know it was started to cover all aspects of my improvement and not just health so I hope you'll still stay with me if I branch out to other areas I might explore to get better and better.
Saturday, February 11, 2012
Let's Play Boggle!
Hmm...a connection? More like coincidence.
Begin, Being, Binge.
You can probably do a better job than I can in putting those words together in a more meaningful order and perhaps you will share it.
If you have urges to Binge, you need to Begin to focus on Being in the moment. Be present, be aware of the feelings, and like Tammy, let them go by. I'm sure you'll say that the feelings of the binge are very present, but if you think very hard about them, it isn't really about the immediate satisfaction at that moment, it is about the feelings to come as well as the feelings you'll avoid.
I rarely binged because I was truly hungry seeking satiety...I usually binged because I was sad/down/bored and wanted a distraction from and wanted to eat sufficiently to keep the memory of that enjoyment of that binge alive for hours to come. Stopping the binge is taking quick stock of the emotional state at the exact moment of the binge desire...and reacting HONESTLY to those feelings.
At some point, those feelings won't come so frequently or feel so overwhelming.
To change your mind, sometimes you simply have to change your mind...easier said than done, but necessary to get better and better.
p.s. one of the first words I actually saw in the boggle image was NAKED instead of MAKE or TAKE that are more clearly listed...what does that say about me?
Friday, February 10, 2012
Learn to Love Leftovers...
When my relationship with my food was at its worst, I'd only eat a meal if it was truly fulfilling and enjoyable to me. That often meant restaurant food, select re-heated processed foods, and meals from-scratch eaten in the first sitting.
And only for few kinds of meals, i.e. chili, is a leftover as good if not better than the original meal.
As such, I rarely ate leftovers...and worse, since I didn't like to waste food, it also meant eating all the food prepared or purchased.
Now that I feel I have a much much better relationship with food, I don't mind leftovers. In fact, to be sure I'd have healthy foods to eat for lunch or dinner, I've prepared food specifically to be reheated in the future!
I would say that this has been a critical success factor for my recent accomplishments. I find it interesting that some people will turn their nose up at a reheated leftover, but happily nuke a frozen meal. It really is a leftover that you didn't eat in the first place!
A second success factor has been storing the food in meal-portion containers. I have a bunch of these BPA free 2-cup containers with screw-on lids that I got at Walmart (3 for like @1.87). Glad and Ziploc have similar ones as well. The screw on lids are key for travel purposes, i.e. taking lunch to work.
If you store the entire leftover in one big container, you are less likely to reheat it just for yourself or likely to eat too much of what you'd have to heat up if defrosting it from frozen is an issue.
Now...if you are someone who gets bored easily with food, then hopefully you'll prepare dishes that freeze well or that you'll only prepare exactly what you should consume in a given sitting.
Otherwise, getting a new relationship with leftovers will allow you to:
- Eat a sensible portion at a restaurant and bring the rest home.
- Prepare your own freezer meals with all natural ingredients.
- Plan meals ahead so that when you are hungry, you'll always have the healthy option available.
- Even if health isn't the first reason, you'll save a ton of money!
Get containers...get cooking...get freezing...get defrosting...get eating...get better and better!
p.s. for those that like to defrost in the microwave, please consider taking out your food the day before and let defrost slowly in the fridge. You'll conserve some energy, you won't get any nasties from the container leeched into the food, and you'll enjoy the finished product so much more.
Thursday, February 9, 2012
Getting it done!
The journey to getting better and better is clearly never ending. It is a series of meeting objectives and continually improving. You can certainly reach a point of being satisfied with the outcome and perhaps even work to maintain your achievements, resting on the laurels of hard work.
The summer of 2010 is where I last hit my lowest weight, best physical form, and nearly normal bloodwork...and that was before I regained 45+ pounds and raised my cholesterol all over again.
As yet another redo of my weight loss efforts, since October 2011, I've achieved the following:
1) Lost all the regained weight, and I'm back to 165 pounds.
2) Lost all the regained inches, and now back to size 34 pants
3) Overhauled my diet completely and became a vegan 1/2/2012. (38 days and counting)
and now for the latest accomplishment...rocking cholesterol numbers.
In 2010, I had a 181 total cholesterol, but my LDLs were abnormally high and HDLs were abnormally low and the ratio sucked. In October, 2011, I had an abbreviated cholesterol test done and the total was 201 with low HDLs and still a bad ratio.
And now...after eating pretty clean since October AND vegan since January...
Total 144, LDL 85, HDL 32, triglycerides 134.
For the first time in forever, my LDLs are now NORMAL! My HDLs could still be better, i.e. 40 or better, but my ratio of 4.5 is NORMAL! The tri's are NORMAL as well.
So...that is a 57 point drop in 4 months and a complete normalization of the key indicators. After all, total cholesterol doesn't tell the whole store...it is the ratios that really matter as well as the total.
Yes...I'm thrilled...
Still working on the body composition, but my BF% is consistently sub-20% and I'm making progress towards the 15% that I'd ideally like to have.
Its great when the simple things actually do work...eating right...exercising...etc. to keep getting better and better.
The summer of 2010 is where I last hit my lowest weight, best physical form, and nearly normal bloodwork...and that was before I regained 45+ pounds and raised my cholesterol all over again.
As yet another redo of my weight loss efforts, since October 2011, I've achieved the following:
1) Lost all the regained weight, and I'm back to 165 pounds.
2) Lost all the regained inches, and now back to size 34 pants
3) Overhauled my diet completely and became a vegan 1/2/2012. (38 days and counting)
and now for the latest accomplishment...rocking cholesterol numbers.
In 2010, I had a 181 total cholesterol, but my LDLs were abnormally high and HDLs were abnormally low and the ratio sucked. In October, 2011, I had an abbreviated cholesterol test done and the total was 201 with low HDLs and still a bad ratio.
And now...after eating pretty clean since October AND vegan since January...
Total 144, LDL 85, HDL 32, triglycerides 134.
For the first time in forever, my LDLs are now NORMAL! My HDLs could still be better, i.e. 40 or better, but my ratio of 4.5 is NORMAL! The tri's are NORMAL as well.
So...that is a 57 point drop in 4 months and a complete normalization of the key indicators. After all, total cholesterol doesn't tell the whole store...it is the ratios that really matter as well as the total.
Yes...I'm thrilled...
Still working on the body composition, but my BF% is consistently sub-20% and I'm making progress towards the 15% that I'd ideally like to have.
Its great when the simple things actually do work...eating right...exercising...etc. to keep getting better and better.
Sunday, February 5, 2012
Vegetarian Chili! Want the Recipe?
I don't really have a recipe...I tend to cook by intuition and what makes sense together instead of following specific recipes. Unless of course it is a baked good, which takes a bit of food science to be that creative with throwing things together.
Sure, if you are setting out to learn how to cook, I do recommend following recipes and if you already have the basic down, I do encourage reading other recipes for inspiration. Most of all, though, I encourage y'all to just get creative in the kitchen. After all, what are you really putting at risk? I mean, unless you are whipping up some lobster, truffles, or saffron, most ingredients are not that expensive. And, secondly, I can't remember a recipe that I've thrown together that literally had to be trashed in favor of a PB&J.
Also...you can take advantage of certain prepared items to help give your recipes a boost. In the case of today's chili, I did use both canned tomatoes and canned beans that were already "chili style" which means they were already seasoned in a tomato-y sauce and there are chili-starters available as well.
Of course, I do try and minimize these since they tend to be high in sodium and filled with stuff you really don't want...read the labels.
In the case of chili, you can't go wrong. Mine had the following ingredients and the amounts approximate.
One medium red onion (because I had it, but any onion will do, i.e. white, yellow, sweet, etc.)
3 carrots
1 stalk celery (it was already cutup and likely about to go soft...chili makes a great way to use up the fridge leftovers)
1/2 red bell pepper
1/2 green bell pepper
1 large zucchini
4-5 cloves garlic
1 tbs Olive Oil (this can be omitted by simply sauteeing veggies in water...no biggie)
2 tsp salt (total estimate...salt your veggies while cooking so they absorb it.)
2 cans (14oz I think) of Tomatoes "chili style" (can be just crushed tomatoes and rely on your other seasoning)
2 cans chili beans (do not rinse!)
2 cans black beans (rinse!)
2 tbs chili powder
1/2 tsp cayenne pepper
1/2 tsp cumin
1 can tomato paste
1 cup Textured Vegetable Protein (TVP) (sure, you can just do a ground meat of choice for you carnivores)
Instructions are easy...chop up all veggies and get them cooking in oil. Once softened, add the chopped garlic and other spices. Once incorporated, add the can of tomato paste. Add the canned tomatoes and you can wash out some of your cans with some water that goes in the pot as well. (you know, put water in a can and pour it between the cans to get all the stuff out). Add all the beans (Don't forget to rinse the canned black beans to get the "bean sludge" off of them. Lastly add the TVP.
Let it simmer about 15-20 minutes on low. Taste it! What does it need? More salt...more heat...more chili powder? More water? Give it what it needs and let it simmer in. Should only need about 30 minutes total. This isn't an all-day type thing.
That's it really...nothing complicated.
Get in that kitchen and away from the packaged foods and restaurants...you can do this...you need to do this if you really want to get better and better.
Sure, if you are setting out to learn how to cook, I do recommend following recipes and if you already have the basic down, I do encourage reading other recipes for inspiration. Most of all, though, I encourage y'all to just get creative in the kitchen. After all, what are you really putting at risk? I mean, unless you are whipping up some lobster, truffles, or saffron, most ingredients are not that expensive. And, secondly, I can't remember a recipe that I've thrown together that literally had to be trashed in favor of a PB&J.
Also...you can take advantage of certain prepared items to help give your recipes a boost. In the case of today's chili, I did use both canned tomatoes and canned beans that were already "chili style" which means they were already seasoned in a tomato-y sauce and there are chili-starters available as well.
Of course, I do try and minimize these since they tend to be high in sodium and filled with stuff you really don't want...read the labels.
In the case of chili, you can't go wrong. Mine had the following ingredients and the amounts approximate.
One medium red onion (because I had it, but any onion will do, i.e. white, yellow, sweet, etc.)
3 carrots
1 stalk celery (it was already cutup and likely about to go soft...chili makes a great way to use up the fridge leftovers)
1/2 red bell pepper
1/2 green bell pepper
1 large zucchini
4-5 cloves garlic
1 tbs Olive Oil (this can be omitted by simply sauteeing veggies in water...no biggie)
2 tsp salt (total estimate...salt your veggies while cooking so they absorb it.)
2 cans (14oz I think) of Tomatoes "chili style" (can be just crushed tomatoes and rely on your other seasoning)
2 cans chili beans (do not rinse!)
2 cans black beans (rinse!)
2 tbs chili powder
1/2 tsp cayenne pepper
1/2 tsp cumin
1 can tomato paste
1 cup Textured Vegetable Protein (TVP) (sure, you can just do a ground meat of choice for you carnivores)
Instructions are easy...chop up all veggies and get them cooking in oil. Once softened, add the chopped garlic and other spices. Once incorporated, add the can of tomato paste. Add the canned tomatoes and you can wash out some of your cans with some water that goes in the pot as well. (you know, put water in a can and pour it between the cans to get all the stuff out). Add all the beans (Don't forget to rinse the canned black beans to get the "bean sludge" off of them. Lastly add the TVP.
Let it simmer about 15-20 minutes on low. Taste it! What does it need? More salt...more heat...more chili powder? More water? Give it what it needs and let it simmer in. Should only need about 30 minutes total. This isn't an all-day type thing.
That's it really...nothing complicated.
Get in that kitchen and away from the packaged foods and restaurants...you can do this...you need to do this if you really want to get better and better.
Saturday, February 4, 2012
Panera's - Finally Rolls out Steel Cut Oatmeal
Panera's, originally the St. Louis Bread Company, has finally done their roll-out of Steel Cut Oatmeal topped with fresh strawberries, whole pecans, and a cinnamon-brown sugar topping. It is 320 calories according to their nutrition guide. (oh...and vegan as well)
Its been in St. Louis for a couple years now, at least, and may have been in some other Panera test markets. Finally noticed it on their website.
So, you have another healthful breakfast dining option, though I imagine it might be an all day item as well.
It is amazing what "little things" make you smile when you are trying to get better and better.
Its been in St. Louis for a couple years now, at least, and may have been in some other Panera test markets. Finally noticed it on their website.
So, you have another healthful breakfast dining option, though I imagine it might be an all day item as well.
It is amazing what "little things" make you smile when you are trying to get better and better.
Thursday, February 2, 2012
Worth a watch...Supersize vs. Superskinny
I've been watching episodes of Supersize vs. Superskinny on YouTube, but I think I could also be watching from the show's site as well.
Enjoyable from at least two perspectives. First, it is a British show so they local slang is very entertaining. Second, it covers two extremes of the same issues of eating disorders.
It doesn't provide as much fitness or nutrition advice as I might like, but is more of a cautionary tale following the exploits of each episode's participants. And they usually point to examples in the US of the morbidly obese to give their supersized participants a scared-skinny shock peek into their potential future selves unabated.
Give it a watch...as the Brits do their best to get better and better.
Enjoyable from at least two perspectives. First, it is a British show so they local slang is very entertaining. Second, it covers two extremes of the same issues of eating disorders.
It doesn't provide as much fitness or nutrition advice as I might like, but is more of a cautionary tale following the exploits of each episode's participants. And they usually point to examples in the US of the morbidly obese to give their supersized participants a scared-skinny shock peek into their potential future selves unabated.
Give it a watch...as the Brits do their best to get better and better.
Wednesday, February 1, 2012
A Fair Trade...
Usually when you are heavy and out of shape, all sorts of things are difficult. It is difficult to participate in sports. It is difficult to fit comfortably in airplane seats, movie theaters, restaurant booths, etc. It can be a challenge getting on and off the potty. You get winded doing much beyond walking. Shopping for clothes that you actually like.
This is just a tiny list of things that are harder for the unfit person. In fact, there are so many hard things from being unfit, that it is difficult to imagine what would be hard when you reach a certain level of fitness. You fantasize about all the great things you'll get to do...all the things that you don't take for granted now.
I found one thing that has gotten harder for me...something I honestly would never had suspected from the start of this...and something that is almost silly to even mention. You know what it is?
Shaving
Yes... that's right. Shaving...my face specifically (in case you had any other doubts or ideas).
Now that my face is thin, there are angles I didn't have before...jaw lines...facial bones! Well, I always had the bones, but they weren't a factor before. Shaving was relatively simple with a round face...the fat kept the skin relatively uniform and a razor was easy to maneuver.
But now, I have to learn "thin person" shaving techniques...even watch those blasted TV commercials where the hunky guy is stretching his face this way and that to make the most taught surface for the blades to glide over. I've missed spots...especially under the jawline by my ears...a tough place to get the razor...or tough for an inexperienced43yearoldguywhosealwayshadajollyface.
But...am I complaining? Nope...just an observation. It is a problem I'm proud to have...a problem I didn't know I would have...but if I did, I'd have been fantasizing about that too.
I think its a pretty fare trade for getting better and better.
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