Monday, May 28, 2012
Friday, April 22, 2011
Basically, here's how it looks now:
I dropped 13 lbs. from January to today, going from 193 to 180.
My cholesterol, which should be between 125-200 mg/dL was 179, but today it dropped 54 points to 125 -- the low value on the scale. Even my doctor was impressed by that.
- My HDL, or good cholesterol, which should be > or = 40 mg/dL, was 49, but today it was 56.
- My LDL, or bad cholesterol, which should be <130 mg/dL, was 80, but today it was 41.
My triglycerides, which should be <150 mg/dL, were 251, but today they showed a drop of 112 points to 139.
My glucose level, which should be between 65-99 mg/dL, was 124, but it is now 100.
My hemoglobin A1c (the determiner of diabetes) should be <5.7% of total Hgb (hemoglobin). It was 6.3, nearing the high risk of diabetes range. Here was where I needed to worry the most. Once I am diagnosed with diabetes, it stays on my records forever, no matter whether or not my levels drop. That would affect my insurance among other things. Today, it came back as 5.8 which the doctor said was a great place to be, the low end of the pre-diabetic range.
So, I have much reason to celebrate, continuing to do whatever I need to do to maintain this. It's not that hard, really. And I am in the best shape of my life. Right now, 44 (in June) is just a number to me.
I want to run more 5Ks, and I am signing up to do the Warrior Dash in January 2012.
Things change now. Who's with me?
Wednesday, January 26, 2011
I really amped up my weights, focusing on arms and abs, with some legs thrown in for good measure. I'll hurt tomorrow for sure. Good.
To paraphrase Lady Macbeth, who would have thought I had so much sweat in me.
New music really helped (thank you JR -- you're awesome), namely Dropkick Murphys, Rancid, and - yep - Madonna... early Madonna, too. I'm not letting things get me down; instead, I'm going to reinvest in what I've been doing, try new things, push myself in all new directions. Maybe it's just the endorphins, but this is the best I've felt in a long time, before or after a workout.
So much is going well for me these days: we're building a house, I love teaching, and I'm just enjoying life right now.
I don't have room in my life for negativity. I don't want to be like Atlas, bearing the weight of my own burdens until I crumble.
I want to look ahead to things that will augment my life.
In a nutshell, my blood levels went up, and there's the slightest chance, if I don't regain some control, that I could be diagnosed with Diabetes, whether it's severe or not. My hemoglobin A1C was 6.3 -- apparently 6.5 or above is a Diabetes diagnosis. My level has always been between 6.0 - 6.1.
I won't have it.
The doctor once commented a while back, when I had had a particularly good level check, "Have you been eating bean sprouts and tofu?" Probably was. At least I was eating better than I have apparently been eating now.
I'm not going raw vegan (Sorry, Gavi), but I will go back to protein and veggies. No more breads at all. I won't get diagnosed with even the slightest type of Diabetes. Won't happen.
I'm making set workout times an actual part of my routine, and it doesn't matter what has to be moved around. Essays be damned. They'll get graded when I get to them.
No. I won't allow this. At all. I thought I had been serious about all this. Apparently, not enough.
Change is coming. Serious, life-altering change.
Wednesday, January 19, 2011
So now... I'm more committed than ever to losing these extra pounds and changing my eating habits further. Obviously, what I was doing simply. didn't. work.
I want a few pounds off me by next week when I go back for my follow up. I can only imagine what the blood work revealed.
Today, I worked out at the AF across from the school, and the workout was pretty good, I must say. After that, I visited the house. Guilty pleasure ;-)
Sunday, January 16, 2011
To those who might read this blog, let me tell you something: once you're in your 40's, you have to work harder than you used to at 20 to stay fit and healthy. I know I'm worth every ounce of sweat that pours from me, letting me know that I am in charge, no one else.
In the words of William Ernest Henley in "Invictus":
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.
I recently shared this with someone important to me: you and only you are in charge of yourself. Although, as Seneca said, "The Fates lead him who will; him who won't, they drag." So, while you make your own life choices, there's a reason and purpose for them.
Wednesday, January 12, 2011
In other news, tonight's workout helped clear my head a bit of some of the issues swimming around (new house, school, etc.). It's about time to mix it up again, so this weekend I will have to plan some changes. Blood work comes on Tuesday morning, too.
That's the news in Mudville, folks.
Thursday, January 6, 2011
January 18 is blood work day again, so we'll see where I stand. I have to work at keeping the glucose level down below pre-diabetic levels (I always seem to be skirting the edge of that no matter what I do/eat).
Once we're finally moved, and I not only have the Suncoast Trail but also Anytime Fitness nearby, I think my fitness level will increase. Dramatically. I'll get my bike tuned up (or maybe buy a new one), and just start being the outdoorsy guy I want to be.
And... house loan conditionally approved. Underwriters have to check on some things, but everything looks good :)
Saturday, January 1, 2011
The problem was, I had made lunch plans with a friend from Facebook (a fellow comic book reader) a few days ago, but then I completely forgot about it today and went to the gym. I feel horrible. I offered to try again tomorrow, but he respectfully declined, and I'm sure this has drastically changed our friendship. I understand, though. I'd be upset with me, too. I hope he eventually forgives me.
Not the best way to bring in the new year, but I've learned my lesson about not writing things down. I don't forget things like this, either, so it makes me feel even worse. If forgiveness is not in the cards, I understand.
New outlook. New goals. 2011, watch out :-)
Monday, December 27, 2010
Simplicity would be the word of the hour. Having a plan that you can easily pursue would seem like the most logical thing, you know? Having goals does help. Planning does make a difference. Introspection does make you stronger, but you actually have to listen to what your inner voice tells you. Trust in yourself. Believe that your plan can work, and do everything in your power (legally, ethically, and morally) to make it happen.
It takes one persistent, positive thought to make a difference. What will yours be?
We did Sweet Tomatoes for lunch earlier today, and I had no muffins or any bread, so I feel pretty good. With more bloodwork coming up in mid-January, I need to keep an eye on things.
I'm still pretty stoked that I had NO candy or crappy food at Jeff & Scott's house on Christmas night. Salad, some mashed potatoes, and broccoli... plus cheese and crackers, but not too many.
2011? Bring. It. On.
I'm ready for you.
It's time to stick to what's important.
My goals are simple:
- Eat healthy.
- Exercise my body and my mind.
- Clear my life of clutter.
Live life. Live. LIVE.
Wednesday, October 28, 2009
Saturday, October 17, 2009
Monday, October 5, 2009
Saturday, September 5, 2009
Saturday, August 29, 2009
Friday, August 14, 2009
Thursday, August 13, 2009
Sunday, August 9, 2009
Friday, August 7, 2009
Friday, July 31, 2009
Monday, July 27, 2009
Saturday, July 25, 2009
Wednesday, July 22, 2009
Sunday, July 19, 2009
- tm (200 cals./11 min.)
- weights (10 mins./125 cal. worth)
- tm (200 cals./11 min.)
- weights (10 mins./125 cal. worth)
- tm (200 cals./11 min.)
- weights (10 mins./125 cal. worth)
- tm (200 cals./12 min.)
- weights (10 mins./125 cal. worth)
- elliptical (1 hour/800 cals.).
Thursday, July 16, 2009
Tuesday, July 14, 2009
Monday, July 13, 2009
Sunday, July 12, 2009
Friday, July 10, 2009
Tuesday, July 7, 2009
Sunday, July 5, 2009
Friday, July 3, 2009
Wednesday, July 1, 2009
- Set reasonable goals for both fitness and eating.
- Simply cutting back on things like soda, excess sugar, and fatty foods, even if you change nothing else, can promote weight loss. Start small (see #1).
- Mix up your exercise routines every few days. Do a little research or talk to a trainer about what exercises would be right for you and your level of fitness. It's easy to get bored if your routine never changes. Sometimes, doing your workout in reverse helps, too.
- Read labels. If something as simple as bread has 50 ingredients, perhaps it's not the best bread. Avoid foods where sugar shows up close to the front of the list, and also avoid High Fructose Corn Syrup.
- Don't deny yourself the things you like, just eat one portion of them. Just consider that as part of your calorie count for the day. A site like The Daily Plate (which keeps track of your water intake, your calories, and your fitness) may help.
- Have a cheat day. Yes, you heard me. Have one day when you have that ice cream or that candy bar. It won't kill you. Rewards help you focus, and they also keep you from eating that stuff more often. Remember, cheating doesn't mean finishing the half gallon of ice cream; it means eating one portion.
Monday, June 29, 2009
Saturday, June 27, 2009
Friday, June 26, 2009
Thursday, June 25, 2009
Wednesday, June 24, 2009
Sunday, June 21, 2009
Saturday, June 20, 2009
So, as today is hotter than Hades and steamy enough to cook broccoli, I decided to run at the gym rather than risk heat stroke (which would really put a damper on my summer). Since "CHANGE" is the watch word for my workouts (cf. prior entry), and running at level zero for an hour would be bo-ring... I did the following:
Friday, June 19, 2009
- 12 minutes doing push ups and assorted weights, then
- 6 minutes on the treadmill at Level 7.7 for 125 calories, then
- 13 minutes doing more weights and such, then
- 6 minutes on the treadmill at Level 7.8 for 125 calories, then
- 10 minutes with more weights, push ups, etc., then
- 6 minutes on the treadmill at Level 8 for about 100 calories,
- 10 more minutes of weights and such, and finally...
- 1 hour of elliptical fun :-)
Wednesday, June 17, 2009
Saturday, May 30, 2009
Tuesday, May 19, 2009
Friday, March 27, 2009
So, I had blood work done this past week. I have had problems with cholesterol and triglycerides over the years. When I was in my early 30s, I ballooned to 260 and my cholesterol was over 700 (norm is 125-200) and my triglycerides were around 1300 (norm is <150).>
I quit smoking in November 2006. In March 2007, weighing in at about 225, I decided to see the doctor for a routine checkup and he told me my triglycerides were around 600 or so, and my cholesterol was 300ish. So, I started taking Niacin to reduce those levels, and it seemed to work. Plus, I had started running in March 2007 (well, walking a lot), eventually working up to my 8 mi/every other day now. Nov. 2007, I joined a gym (Anytime Fitness), which has been helping me, so now I weigh around 190.
My levels in November ’08 were Triglycerides: 342 (remember, norm is <150)/ Cholesterol: 238 (norm is 125-200); in December ’08 they were Triglycerides: 229 / Cholesterol: 181. My “good” cholesterol or HDL was 51 (should be >40), and my LDL, or “bad” cholesterol was 84 (should be <130).
The Niacin was affecting my liver a little, so the doctor switched me to Lipitor, and I upped my exercise starting in December (just after our meeting).
As of today, my Triglycerides are 76, and my cholesterol is 126. My good cholesterol is 55, and my bad is 56. This is the lowest they have EVER been.
That is EXCELLENT. The doctor asked when we saw me, “Have you been eating bean sprouts and tofu?”
Saturday, January 10, 2009
Sunday, January 4, 2009
Saturday, January 3, 2009
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Sunday, December 28, 2008
Friday, December 26, 2008
BUT... this morning, I killed about 856 calories on the elliptical in an hour and did some intense weights for about ten minutes (still sore from Wednesday). So, I feel good about today. I've only had a banana so far, and I'll probably have a bowl of Pumpkin Granola cereal and a protein shake.
I think I will run tomorrow... (of course, I've been saying that for a week now). I do need new shoes, though, so perhaps I will get some later.
Wednesday, December 24, 2008
Monday, December 22, 2008
Saturday, December 20, 2008
Wednesday, December 17, 2008
Monday, December 15, 2008
Saturday, December 13, 2008
With school this semester, I have struggled to maintain my gym schedule and the running, so the running fell to the background. I need to... NEED TO... get back into this again. Aside from the rush I feel, I enjoy the idea of keeping my weight down. And with the next few weeks with no college classes to teach, and winter break right around the corner, I have about 3 - 4 weeks of uninterrupted ME time--gym and running.
I also need to run when the college classes begin again, too. Even if I don't do my usual run, I need to do something.
Okay, so break's over. I'm ready to kick my own butt again. It just has to happen.
Monday, September 22, 2008
Saturday, September 20, 2008
Sunday, September 14, 2008
As G-d is my witness, that will never, ever happen again. I'd sooner give up a limb before I'd let myself become that heavy again.
Last March (2007), I weighed about 225 lbs., which is not as heavy, but it was heavy enough.
Now, I weigh 184 lbs. and I'm not done yet.
Saturday, September 13, 2008
Anywho... today I ran on the treadmill at 7.0 speed for about 15 minutes, building up about 250 cals. burned. Then, I worked out heavily for 35 minutes, bringing me another 505 cals. burned (approximately). Lastly, I did my hour plus five minutes on the elliptical, finishing with 761 cals. burned. The grand total is 1517 cals. Not too shabby, although I know it's hard to gauge the accuracy of these numbers. I worked myself into a sweaty stupor, so I know I did something.
Until next time...
Saturday, September 6, 2008
Wednesday, September 3, 2008
Saturday, August 30, 2008
I haven't run in a while, months to be exact. It's just way too hot in the afternoons this summer, so I have replaced it with the gym. I do like to run, though. It'll come back to me.
Today, I warmed up on the treadmill for 100 cals., and then did 200 cals. more after 35 minutes of weights (approx. 505 cals.); plus, I did 400 cals. on the elliptical machine, for a total of 1205 cals.
Monday, I have off from work, so I will try to run, but at least go to the gym. I'm trying to make it work. I just need to find the right way.
Monday, August 25, 2008
I also noticed that someone at the gym recognized me for being a "Superhero," which is very, very flattering.
Thursday, August 21, 2008
Monday, August 18, 2008
Saturday, August 16, 2008
Wednesday, August 13, 2008
Sunday, August 10, 2008
50 cals. warming up on the treadmill
382 cals. running for 3o minutes on the treadmill
715 cals. for one hour on the elliptical
433 cals. for 30 minutes of weights
Total: 1686 cals.
These numbers are all approximations, but I'm going with the same measurement tools I have always used.
Thursday, August 7, 2008
Friday, August 1, 2008
I also didn't treat my friend Sue (Deebs) well, and took advantage of her friendship as well. I was just not a nice person then, but--looking back on it--I was in turmoil over so much. Duncan wrote me an email when I had moved to Florida that was titled: "Your Launching Papers Have Arrived" which basically said how he felt being taken advantage of, used, and how he felt about me using others. He then proceeded to tell me how he didn't want to be friends anymore.
Needless to say, this hurt, but I deserved it. I didn't understand how much it would hurt until years later, when I found some cassettes he had made for me. I know I was not the best friend I could have been then (back in 1994 - 1995), and I wish I could make up for it now. I used to know his last name, but I have forgotten it now, or I would try to contact him to let him know that I am not the same person I used to be. I'm much more self-assured and much happier.
I can only hope that, someday, this note will be read by him, and he'll forgive me. I have no means to find him, nor do I know anyone anymore who knew him.
Duncan, if you're out there, and you read this, know that I am sorry for what happened and would love the chance to make amends, even after 13 years.
Wednesday, July 30, 2008
Monday, July 28, 2008
Friday, July 25, 2008
Monday, July 14, 2008
816 cals. on the elliptical.
50 cals. on the treadmill (warming up).
433 cals. with weights.
TOTAL: 1299 calories
Saturday, July 12, 2008
Tuesday, July 8, 2008
Saturday, July 5, 2008
Thursday, July 3, 2008
Wednesday, July 2, 2008
- My triglycerides went from 345 down to 197 (they should be <150)
- My cholesterol went from 226 down to 175 (it should be between 125-200). My HDL (good cholesterol) is 50 (should be >40), and my LDL (bad cholesterol) is 86 (should be <130).
- My glucose dropped from 122 to 116 (it should be between 65-99, but Dr. F said as long as it continues to drop, I won't need to consider diabetes meds -- YES!)
All of this just validates what I am doing, making me more sure than ever that I can keep this going. This visit today has made me happier than I have been in a long time. If Dr. F was impressed with these results, wait until September. :)
Tuesday, July 1, 2008
Sunday, June 29, 2008
Thursday, June 26, 2008
I also had my blood work done today, and I go back next week for the numbers. Let's hope that it'll all be okay. :)
Tuesday, June 24, 2008
Saturday, June 21, 2008
I have my blood work appointment on June 25, so let's hope that my glucose has dropped. I think it should have, but one never knows until the vampire has done his job and taken vials of life force from me.
Running should commence in the next day or so, weather permitting. I need to get back into my routine.
Sunday, June 8, 2008
I'm heading to Europe tonight, London first. I'll hopefully be doing enough walking that will make a difference since I won't be able to run or go to a gym. Perhaps climbing around the castles and landscape of Ireland will help burn cals.
See you after June 19. Cheerio!
Thursday, June 5, 2008
Tuesday, June 3, 2008
Sunday, June 1, 2008
Thursday, May 29, 2008
Wednesday, May 14, 2008
Monday, May 12, 2008
Sunday, May 11, 2008
Saturday, May 10, 2008
I haven't run in a week, but I have been to the gym a few times, using the treadmill once and the elliptical twice. I just didn't blog it. Quite frankly, I have been so mentally drained that taking the time to blog hasn't been a priority. When I set time for me, it means I think about what's best for me (the only person who can do that).
This week also has been about trying to make better food choices. With Teacher Appreciation Week, almost every morning, we've had some kind of breakfast, mostly loaded down with muffins, bagels, rugelach, granola--you name it. Whatever kind of carb there is, we had it. We had some fruit, but we didn't get the bulk of that until yesterday morning. I tried to eat well, but I had my piece of "appreciation" cake or some cake and ice cream with lunch earlier in the week. I did eat well at home, but school was all about stress eating. When it was available, I ate salad or vegetables.
I can't really blame anything. It was ME. I need to make better choices all the time, not just when it's easy. I'm going to be in Europe for 12 days, completely out of my routine, and I need to make sure I watch what I eat because I have a doctor's appointment in June. I don't want my glucose to be so high that the doctor needs to put me on diabetes medicine. I just can't allow that. And, it's all in MY control.
Working out at the gym has increased over the weeks, so that'll help me, but I have to be more diligent about what I eat.
I recently posted a quote for my students that said:
"Everything we do is a choice; choices have consequences. Choose wisely."
I just need to just that.
Saturday, May 3, 2008
I'm gearing up for my Europe trip in a few weeks (June 9), and I have to be careful about what I eat. Having been to Ireland, I know what's available, but I'll just have to watch when I am in England and Wales. When we're in Galway, my favorite city in Ireland, I know Shop Street very well, so I can find something to eat during our free time. As it's a tour, we'll be walking every single moment of the day (that we're not on a bus or a ferry), so I hope that I can keep my weight the same. No gym, but push ups and crunches will help.
Exams start next week, so my schedule changes a bit. When I proctor, I think I can actually run in the morning, since I won't have to plan for any classes. When I do have classes, I'm giving them work to help carry them through the rest of the year. My IB classes will be taking exams four days this coming week and four days the following week; this Friday will be a review day. Next Friday (May 16)? I'm not going to reveal what I have planned just yet. The following week (the last full week before their last day) I will be showing a movie based on a book we read. My AP classes will have the work I am giving them to do, so I hope it will keep them focused. It's not busy work, which I abhor, but more to keep their literary chops honed.
Mentally, I think we're all done. But, we all have to get to May 28, and then the angels will sing, trumpets will blare, the clouds will part, and the rays of freedom will shine down upon us.
Heh. I love melodrama. :)