Healthier Choices Can Become Second Nature

In August 2024 we decided to go on a cruise in October. I was officially at the worst shape of my life. 181.1 pounds. I felt lethargic and uncomfortable. I needed to do something. I had read the book #AtomicHabits by James Clear, and he talks about setting processes and not goals. So I set up a process.

1. 16-8 intermittent fasting
2. No sodas
3. 108 ounces of water per day
4. 10,000 steps per day
5. Weight lifting and treadmill on Saturday and Sundays
6. Weigh myself each morning when I woke up

That did not seem like a huge lift, yet a lifestyle change. I was not going to set a weight goal to obsess over. Like the book says, set up a process. They goals will work themselves out. So that’s how it began.

So how’s it going? I am not 100% compliant on any of the items, but am close. I watch what I eat to some extent, but let the fasting lead the way. Overall, it’s been good. As of today, I am at 168.6 lbs. Clothes are fitting much better, and I generally feel better as a whole.

Trust your process. Stay true and hold yourself accountable. There have been many nights that I am on the home treadmill at 9:30 pm to get in a couple hundred steps to meet my step count. I have tried to limit sodas to 1 per week. This was the biggest change for me. I had been drinking 3-4 a day before this. And the intermittent fasting is not so bad. You get used to the eating schedule rather quickly.

More to come.

#intermittentfasting #weightloss #lifestyle #healthy.

Running and my attempt to regain my shape after back surgery

In 2013 I was in my infant phase of running. That’s when I caught the bug. Over the next 3 years I ran in multiple half and full marathons. My racing weight was about 145-150 lbs and my race times were typically in the top 10-15% off competition. I had plans to move on to becoming more competitive and increasing to Ultra marathons. In the midst of the running, I had to fight some persistent pain in my upper thigh and lower back. I attributed it to sciatica and muscle strain. However, it was not that simple.

Turns out, in July 2016 I had to have a microdisectomy in my lower back to remove a portion of a herniated disc. The time off running was hard. I lost my momentum.

With the help and encouragement of a friend, I was able to complete the LBL 60k trail run in 2018. It was not pretty, but it was done. And with that ending (and a job change) my passion for running began to wane.

I tried to start up every now and again but could not maintain any enthusiasm or find the time. Over the next 6 years I gained 30 pounds, strained the MCL in my knee, and generally lost most of my physical fitness.

That brings us to 2024. My wife and I along with a group of friends decided to go on our first cruise to celebrate a couple of milestone 50 year birthdays. Mine would be following up shortly in March. I made the decision that I would focus on losing weight ahead of time.

And that’s where the next phase began.

#training #weightloss #running #marathon #ultras #regainlife #backsurgery