Weekly Weigh-In, Week 4

2018/05/08 at 11:03 pm | Posted in Discipline, Exercise, Health, Inspiration, lifestyle change, Motivation, Weekly Weigh-In, weight loss, weight loss blog | Comments Off on Weekly Weigh-In, Week 4
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Folks, this will be a short post tonight. I’m pretty tired and it’s late so let’s get to it.

Weekly Weigh-In for May 8, 2018: 236.8 lbs.
Loss/Gain for the week: -0.8 lbs.
Total lost:  8.0 lbs.
Weekly average loss: 2.0 lbs.

I’ve reached 8 pounds lost! It sure doesn’t feel like it but I can definitely see the difference in my waist (read: handles are disappearing). And although a loss is still a loss, it looks like I’m slowing down. While the average is still well above the 1.14 lbs. per week I need to achieve in order to reach my goal, it will level off very soon.

I did manage to go running (5 miles) and riding (18 miles) this weekend so that’s a plus. I’m also mixing it up a little at work by walking the last few days instead of riding the bike, which doesn’t burn as many calories but is a nice change. It’s given me the opportunity to carry my camera around town and take pictures, a hobby I enjoy tremendously.

So I think that will do it for tonight. Eight pounds down, 36.8 to go! We’ll see how next week’s weigh-in goes!


Weekly Weigh-In, Week 3

2018/05/02 at 9:59 pm | Posted in Discipline, Exercise, Health, Inspiration, Life, lifestyle change, Motivation, Weekly Weigh-In, weight loss, weight loss blog | Comments Off on Weekly Weigh-In, Week 3
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Sorry about posting this a day late. I fell asleep early last night and didn’t get around to it. At any rate, here we go.

Weekly Weigh-In for May 1, 2018: 237.6 lbs.
Loss/Gain for the week: -1.6 lbs.
Total lost: 7.2 lbs.
Weekly average loss: 2.4 lbs.

As anticipated, the weight loss has tapered off from the first few weeks but it was not unexpected. It definitely won’t discourage me.

But with the week I had I’m surprised I lost as much as I did. The weekend was filled with poor choices when it came to eating (read: Big Mac but hey, no fries) and for the first time in months, I took a break from my Saturday run and Sunday bike ride. The family had things to do so I thought I’d better skip my routine. Despite it all, I have to admit that not getting up so early to go out and exercise was a welcome relief — I’ve been doing it so long that I suppose I deserved a break.

The one thing I have been consistent with is the tried-and-true 30-Day Plank Challenge. There are diagrams on how to do it but like everything else, there’s also an app and this is the one I’ve been using.

The app not only gives you diagrams on how to do the exercises (more than just a standard plank), it also keeps track of your progress and sends you reminders to keep it going. I’m sure there are others out there but I tried this one and I’m sticking with it because it just works.

In the past, I’ve completed Beginner Level 1 and 2 so this time around I decided to start with Intermediate 1. It’s been challenging to step it up and at first the new moves were difficult master but as I enter Day 18, they are much easier. The best part: my dreaded love handles are starting to disappear thanks to the hip dips and core twists that the app makes you do on this level. I’m very happy with that.

One more thing. When I first started to change the way I ate 10 years ago, one of the things I decided to ditch was dairy milk. Being lactose intolerant I really should have done that long ago. In its place, I tried every kind of “milk” on the market: rice, soy, and now almond and cashew (with rice being my least favorite). But lately I’ve been buying hemp milk and I’ve got to say that I like it. The only drawback is that it’s mostly only sold in 1-qt. boxes so I usually end up buying two.

The good thing is that it’s shelf-stable, meaning you can store it unrefrigerated until ready for use. I also like that it’s low in fat and packed with vitamins and minerals. It’s an excellent source of Omega 3. Read more about it here. Give it a try if you need something different.

That’s all for this week. At this rate I’ll definitely reach my goal in time and possibly earlier. See you next week!

Weekly Weigh-In, Week 2

2018/04/24 at 10:22 pm | Posted in Exercise, Health, Life, lifestyle change, Motivation, Weekly Weigh-In, weight loss, weight loss blog | Comments Off on Weekly Weigh-In, Week 2
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It’s been yet another week, folks. Let’s see what’s happened in that time.

Weekly Weigh-In for April 24, 2018: 239.2 lbs.
Loss/Gain for the week: -2.2 lbs.
Total lost: 5.6 lbs.
Weekly average loss: 2.8 lbs.

And there’s your Tale of the Tape for this week. A loss of 3.4 and 2.2 lbs. respectively isn’t a bad way to start but having gone through this before, I know this is something I should not get used to. Things can change drastically in to time flat which makes it all the more important for me to be disciplined in both my eating and exercising. I’m not expecting these kinds of losses as I continue but if I can hit my average loss of 1.14 lbs. per week, things will be fine.

It was a pretty busy weekend for the family in that we decided to clean up the backyard for the summer. That meant pulling weeds, trimming trees, and just a lot of sweating in general. Every little bit helps and that yardwork definitely played a part in this week’s loss.

Of course, my Saturday 3-mile run/walk and Sunday 18-mile bike ride didn’t hurt, either.

If you go back to my first weigh-in over 10 years ago, you’ll notice that I talk about how I decided to give up diet sodas. They were my one vice and knew I had to give them up if I wanted to change things. While I may now drink one on occasion I’m nowhere near what I used to be, that is drinking a case of 12 cans or more each week.

But as things started to spiral out of control and my weight rise, I found myself falling into my old habits and buying them again. To combat that, I made the switch to sparkling water over the last year. It’s a flavor — or lack thereof — you need to get used to before you can really enjoy it and if you’re expecting the flavored ones to taste like a soda, you’re going to be disappointed! I still drink my share of regular water but sparkling water is now my diet soda alternative.

Some are better than others. Arrowhead is the old standby since it’s rather inexpensive and available pretty much everywhere. When it’s on sale (or when I think to add it to my monthly home water delivery), I will buy my share of San Pellegrino in a bottle since I’m not a fan of the flavored stuff in a can — which has almost as many calories and carbs as a can of Pepsi. Another favorite is Topo Chico but it’s apparently not available everywhere. If you can find it, get it and serve it chilled. Good stuff.

But with the recent office remodel, one of the upgrades was the addition of a sparkling water dispenser. That pretty much made my day so now I don’t have to buy any for work.

Well, I think I’m going to end it here. Honestly, I was dozing off well before I got up to write this and currently feel myself getting a bit sleepy. That’s two weeks of weigh-ins in the books and things are looking up.

If you’re in the same boat, remember: you can do this! It’s not going to be easy but you’ll get there, and so will I.

Oh, one last thing. I no longer own the 200by40.com domain so I had to change the banner to a more generic one so as not to impede on anyone’s business. But it looks like nobody has bought it, either.

Stay focused and see you next week!

Doing It Again

2018/04/19 at 9:49 pm | Posted in Discipline, Exercise, Health, Life, lifestyle change, Motivation, Weekly Weigh-In, weight loss, weight loss blog | Comments Off on Doing It Again
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Hey all, it’s me. Hope you’re doing well.

You may find this hard to believe but it’s been about 10 years since I met my goal of 200 lbs. by my 40th birthday. That also means that I’m now 49 and, unfortunately, I’ve made some bad choices.

I got on the scale a couple of Sundays ago and wasn’t happy with the result: 244.8 lbs., which is an average gain of a little under 5 pounds a year over 9 years. I believe on my last blog post I had stated that I was at 235 lbs. which wasn’t really good but not where I want to be, so 244.8 was a wake-up call.

But it’s not because I’ve become lazy. In fact here are a few pictures:


This was after the 20-mile Long Beach Marathon bike tour last October, my annual event. I ran the 5k on Saturday and rode the bike tour on Sunday. It’s a busy weekend for me.

More recently, here I am at the top of Mount Lee, aka the location of the Hollywood Sign (see the letters at the bottom of the picture). I hiked up there — something I’ve been wanting to do — on my 49th birthday in February of this year.


Don’t worry — I’ve since cut my hair.

So yes, I’m still active. I still partake in the company’s bikeshare program and still logging miles that way, plus walking/running on Saturday and riding on Sunday (no days off). The fact of the matter is I simply started eating more calories than I was burning and that’s not good.

All things considered, I’ve decided to challenge myself yet again.

As of this post, my 50th birthday is 10 months away and my goal is to get down to 200 lbs. by then, meaning a drop of 44 lbs. since I got on the scale and shook my head in disgust. Doing the math, that means an average loss of 1.1 lbs. per week from now until February 2019. It’s totally doable.

And you know what? I’ve already started. On April 10, I topped the scale at 244.8 lbs. Since I’m starting all over, I’d like to proclaim my next phase officially open with this:

Weekly Weigh-in for April 17, 2018: 241.4

In my first Weekly Weigh-in, that’s a drop of 3.4 lbs. last week. Don’t worry — I’m not starving myself in order to reach my goal, but I have made a few changes.

For breakfast, I’m avoiding two things I would normally have: cereal and bread. Since starting last week, my breakfasts have simply been a cooked egg and small glass of soy or almond milk, lately with a side of sausage for added protein.

Lunches at work have been either a salad with chicken or tuna salad. It’s been hard avoiding the convenience of frozen, processed foods that I’ve become so accustomed to throwing in my lunch bag but it’s change that needed to happen. Making your own meals is work, but it’s worth the effort.

I’m also tracking everything I eat in the MyFitnessPal app. Well, almost everything. I will track breakfast, lunch, and snacks all day and don’t really bother with dinner if I have a decent amount of calories remaining for the day (I’ve gotten pretty good at determining how many are in a given meal). And since I have it linked to my fitness app, calories from activities logged with Endomondo are deducted.

I’ve also gotten into the habit of drinking more water while at work using the Water Minder app. My goal is 100 oz. and I have reminders set throughout the day for when I should drink more. While I don’t always reach that goal, I’m pretty close most days.

Plus with the recent office remodel, I’ve gotten myself a Varidesk which means I can stand as long as I wish, which is better for blood circulation than sitting all day. It looks a little strange and I sometimes feel like a Pet Shop Boy standing there at the keyboard but it really is a break from the monotony of sitting all day.

Blogging about my journey last time was a big part of my success because it gave me the motivation to do better. For 200by40 I made a promise and kept it, and I’m doing it again.

50by50* has officially begun!

Thanks for reading. I’ll see you next week at my weigh-in!


*Although my goal is 44 lbs,. this is a much catchier moniker. But hey, 50 lbs. could happen…


In Response to Chad Stafko’s “Get Over It” Diatribe

2013/11/14 at 11:00 pm | Posted in Discipline, Exercise, Health, Inspiration, Life, lifestyle change, Running, weight loss, weight loss blog | 2 Comments
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A few days ago, Chad Stafko wrote an article for the Wall Street Journal entitled “OK, You’re A Runner. Get Over It” and since then, runners from all over the world have chimed in on what Stafko had to say, much less wonder what the act of running had to do with WSJ.

If you don’t want to read the article, he basically doesn’t get why runners insist on “patting themselves on the back” by showing the world what they’ve done. This can be in the form of wearing a shirt from a recently run event or, in some cases, a 13.1 or 26.2 sticker on their car. He only quotes those two because 70.3 or 140.6 probably would have blown his mind.

But that’s the extent of belittling I’ll do here. In fact I probably shouldn’t have even gone that far because running is something not everybody “gets” and Stafko definitely falls into that category despite how many running friends he says he has.

I’ll quote one part of his article, prove my point, and the game will be over. It really will be that simple.

Why would someone want to get up at 5 a.m. and run 10 miles adorned with fluorescent tape to avoid being struck by someone who has the good sense to use a car for a 10-mile journey?

Easy. Because I can guarantee that this dad (2004)…


…had a better chance of dying from something health-related than this dad (2013)…


…who now runs events with his son and will continue to do so until he drops dead.

(By the way, those are indeed the same two people in both pictures: me and my son.)

He will also continue to be the person Stafko despises in the article: he’ll wear shirts from events, put [insert appropriate distance here] stickers on his car, wake up on any given Sunday at 5 a.m. to go for a 10-mile run, and even wear medals the entire day after competing in an event. And it will be done with pride.

Running any distance is indeed an accomplishment and therefore, I believe is worth bragging about. Running has also changed, and possibly saved or extended, my life.

Game over, Chad.

And no, I won’t get over it.

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