Oh, Kansas City. You relentless temptress, you. With your seemingly endless ribs and brisket, the gas station and Arthur's place on Brooklyn, you just don't quit smoking. Ever. Please keep it that way.
Last weekend took me to one of my favorite culinary destinations and I was not disappointed. Well, not much anyway. Low carb, high protein, lots of veggies, and a bunch of it. Ribs and brisket for lunch AND dinner at two of my faves, a one-day feast made for a king, or someone who is not trying to drop weight. I kept it real, but cramming it all into 12 hours was not a good idea. I gotta learn restraint. But damn, it was delicious, and not a bit of bread or grain was consumed, other than the oatmeal I had for breakfast to do its job.
Outside of one day where I destroyed the wagon, I managed to keep the last week on track, light exercise on the knee, but no cycling since KC. My bike is fubar and I cannot coast, so I have it in the shop. I'm sticking with the band therapy daily and there has been a marked difference in how my knee feels overall. The cortisone shot did its job and has made it possible for me to move the joint without pain. I still feel a little bit while descending stairs or ramps, but I can walk for more than a mile now which is great considering the size of most American airports.
I also had minor surgery on my right middle finger after taking a nice 8mm sliver while doing some woodworking. It's hampered my ability to lift/twist/grip much more than I can with three fingers on the hand doing all the work with the strongest one out of action. Let's just say I've been careful...
My first Goal Date is tomorrow and I am close, but I will probably fall just short. I cannot fret over falling short if I have tried my best. I know I can do better but this is the first step. I expected to struggle with my commitment, but did not. Since I had eight hours to really think about my life while waiting for a plane in Chicago on August 3, I have lost 18 pounds and two inches off my waist (based on my measurements the next morning and those of today). I am one pound shy of the goal I set that day while walking around each concourse while thunderstorms raged around the airport and my aching knee wailed at me with most every step. I was punishing myself into submission to making the commitment to doing it. The impetus was a revealing conversation with a friend a few nights earlier that shook me to my very core.
Stats 9/29:
Weight: 277 (two shy of 9/30 Goal of 275, BUT minus -1 for the week---briiiisket and riiiibbs)
Waist: 42 (9/30 Goal reached)
BP: 129/81 (taken Tuesday 9/26 8am, best since December 2011, no meds, goal reached with low carb and lean protein diet and increased exercise)
Mood: Resting, frustrated with hand injury. Enjoying a lot of reading and planning. Better.
Sleep: Average 7.1 hrs on CPAP this week. Goal is 7-8 hours.
Challenge result: Success. I helped a very old lady with her bags getting off the plane in Kansas City last Friday night. YOU?
New Goals to be reached by 12/31
Weight: 255 (22 pound loss over 13 weeks)
Waist: 40 or less
BP: 126/80 ( I have physical scheduled for late Dec)
Sleep: Continue to use CPAP at least 7 hours per night when possible.
Exercise: Daily. Talk to personal trainer for program. Incorporate strength training 3 days/wk to go with daily aerobic. GO TO THE GYM.
Mood: TBD. It will be the end of a long stretch of heavy work and stress. The Food Gauntlet will be brutal. I need to use exercise to counteract it.
Knee: Continued improvement, no pain, strong.
Finger: Totally healed.
Head: Priorities for next few years as retirement approaches (WTF???)
Purchases: Indoor cycling trainer. Bikes repaired.
Challenge for the Weekend: Eat a green thing with every meal.
Cheers!
Friday, September 29, 2017
Thursday, September 21, 2017
Taking It On The Road
Summer is all but gone. Tomorrow is autumn. May it be long and gradual in its decline to winter.
This past week presented my first opportunity since starting physical therapy and weight loss to be actively disciplined while away from the chateau. Diet and exercise. Stick to it. Make good choices. Be positive about it. Tomorrow is coming. All the clichés don't mean Jacques shit unless you ACT.
I've been keeping up with the band therapy on my left knee, but working both to keep the balance. After work last Friday, I spent time on a seated (not upright) stationary bike in the hotel gym and finished soaked in sweat but not out of breath. My heart rate held at about 115 (according to the FitBit on my left wrist) for close to 45 minutes after I got warm. That hadn't happened in quite...a... ...while. Then I did it the next night. And again the next three nights that I spent far away from my comfort zone. Each time, I did my bands after the cycling when my legs were still warmed up. The only thing was the seats on the bike were not that comfortable, so my butt really hurt afterward. Pain = gain, or some crazy BS.
Eating on the road has ALWAYS been a challenge, and this trip was no exception. I'm trying to keep it low carb, high in veg fiber and lean protein, and LOTS of water. The Craft Services table at work is always filled with chips, candy, soda, cookies, breakfast bars, snacks, and sometimes fruit. So our NFL Tech Manager says we can request things if we would like them each week. My request will be veg snacks or a tray, fruit, and nuts. The rest of it is just garbage. Anyway, I had BBQ in Tampa with cole slaw and green beans, not the lowest in fat. The rest of the time was salad with chicken or fish, breakfast was yogurt and fruit, never touched a crumb of anything bread-y. In Cincy, I killed it all. Monday night with my buddy Wlad was a flat iron steak and veggies. And a cider instead of a beer. Twice. Carb city. Next morning breakfast was a ham and cheese omelette, and half a slice of whole wheat toast. Not bad, but could do without the bread even after not having some kind of potatoes with the eggs. It actually tasted really great after not having any bread for over a month, but I am glad I stopped at only one half slice. More BBQ meat for a catered lunch, but stayed away from the bread and went for more salad and beans with less meat. Had a late glass of wine and a cheeseburger no bun after the show. Despite a couple of obvious errors in judgement, I felt good -not great- about the choices I made as I got on the plane home yesterday. I can do much better, but the result I saw just now on the scale made me want more. My goal is 275 by Sept 30 and I am not far from it.
Fall hit Utah last week while I was gone, and I am happy the temps have finally fallen out of the 90s. Time to get out on my bike and see the seasons change while getting myself into better shape. I'm off to Kansas City for this weekend to work a soccer show, eat some 'que, exercise to make up for it, and be well. Joe's brisket awaits!
Stats
Weight: 278 (-2 for the week)
BP 130/84 (yesterday at my GP's office)
Waist: 42 (Meeting my 30-day goal for the moment. Pants are looser than they've been in a while)
Mood: Confident
Sleep: Ave 6.25 hrs on CPAP over last 7 days. Need to go down 45 min earlier.
Knee: Left is sore but improving. Band therapy really pushes the muscles which support the joint and cycling is helping with not only the joint, but lowering the weight I put on it. Right is feeling OK, not great, but also benefiting from the therapy.
Challenge for the weekend: Practice a Random Act of Kindness with a complete stranger. GO!
This past week presented my first opportunity since starting physical therapy and weight loss to be actively disciplined while away from the chateau. Diet and exercise. Stick to it. Make good choices. Be positive about it. Tomorrow is coming. All the clichés don't mean Jacques shit unless you ACT.
I've been keeping up with the band therapy on my left knee, but working both to keep the balance. After work last Friday, I spent time on a seated (not upright) stationary bike in the hotel gym and finished soaked in sweat but not out of breath. My heart rate held at about 115 (according to the FitBit on my left wrist) for close to 45 minutes after I got warm. That hadn't happened in quite...a... ...while. Then I did it the next night. And again the next three nights that I spent far away from my comfort zone. Each time, I did my bands after the cycling when my legs were still warmed up. The only thing was the seats on the bike were not that comfortable, so my butt really hurt afterward. Pain = gain, or some crazy BS.
Eating on the road has ALWAYS been a challenge, and this trip was no exception. I'm trying to keep it low carb, high in veg fiber and lean protein, and LOTS of water. The Craft Services table at work is always filled with chips, candy, soda, cookies, breakfast bars, snacks, and sometimes fruit. So our NFL Tech Manager says we can request things if we would like them each week. My request will be veg snacks or a tray, fruit, and nuts. The rest of it is just garbage. Anyway, I had BBQ in Tampa with cole slaw and green beans, not the lowest in fat. The rest of the time was salad with chicken or fish, breakfast was yogurt and fruit, never touched a crumb of anything bread-y. In Cincy, I killed it all. Monday night with my buddy Wlad was a flat iron steak and veggies. And a cider instead of a beer. Twice. Carb city. Next morning breakfast was a ham and cheese omelette, and half a slice of whole wheat toast. Not bad, but could do without the bread even after not having some kind of potatoes with the eggs. It actually tasted really great after not having any bread for over a month, but I am glad I stopped at only one half slice. More BBQ meat for a catered lunch, but stayed away from the bread and went for more salad and beans with less meat. Had a late glass of wine and a cheeseburger no bun after the show. Despite a couple of obvious errors in judgement, I felt good -not great- about the choices I made as I got on the plane home yesterday. I can do much better, but the result I saw just now on the scale made me want more. My goal is 275 by Sept 30 and I am not far from it.
Fall hit Utah last week while I was gone, and I am happy the temps have finally fallen out of the 90s. Time to get out on my bike and see the seasons change while getting myself into better shape. I'm off to Kansas City for this weekend to work a soccer show, eat some 'que, exercise to make up for it, and be well. Joe's brisket awaits!
Stats
Weight: 278 (-2 for the week)
BP 130/84 (yesterday at my GP's office)
Waist: 42 (Meeting my 30-day goal for the moment. Pants are looser than they've been in a while)
Mood: Confident
Sleep: Ave 6.25 hrs on CPAP over last 7 days. Need to go down 45 min earlier.
Knee: Left is sore but improving. Band therapy really pushes the muscles which support the joint and cycling is helping with not only the joint, but lowering the weight I put on it. Right is feeling OK, not great, but also benefiting from the therapy.
Challenge for the weekend: Practice a Random Act of Kindness with a complete stranger. GO!
Peace
∞
Wednesday, September 13, 2017
Salsa, New Baby Boy, and Summer's Last Gasp
Winter is coming. Not today, but it might rain. Somewhere. Hopefully A LOT in Oregon and California.
Knee rehab is coming along nicely. The cortisone shot has really helped a lot. I have little to no pain unless I push it, and it is making the morning routine of rubber bands and squats much easier to get through. I am still working on the cycling part of the rehab and even bought bike pants. Maybe I will model them here. I still need to get the bike road worthy with new tires and tubes. Feeling confident that I made the right choice in doctors, I am working hard to get the knee healthy enough for a winter of snow sports.
Stats of the Week.
Weight: 280.4 (down 1.8 from last week, exactly on track)
Waist: 43 (no noticeable change)
Exercise: Steps, resistance bands, and squats. Gotta get that huge butt stronger to help my knee... and lose weight in the process. Need to start stretching more.
Diet: First bread in 11 days on Monday (I had a tortilla wrap of salad greens, roast pork loin, and a little hot sauce from my garden- A+++) tasted like heaven. Yes, a tortilla. It satiated the sandwich craving and didn't kill my diet.
Sleep: Avg. 6.4 hrs/night on CPAP. I'm up by 6:30am every day now. Feeling great, but fatigue sets in early and I like to stay up to play guitar...a real dilemma.
Mood: Motivated.
Cravings: Spaghetti Bolognese with garlic bread and salad. Sandwiches. Beer.
I am without my acoustic bass for a week or so to have it set up and restrung. It's been my mobility instrument and it travels from room to room wherever I end up leaving it. Not having it is kind of like being without a constant, and I realize I miss playing on a whim. BUT... I finished the pedal board I have been working on for a month and have it operating with every pedal I own on it. Fun to play with and satisfying to have it completed. I also made progress on the 1984 Fender Stratocaster on which I am replacing all the volume and time pots along with the 5-way selector switch. Baby wants to scream again, the little vixen.
So last weekend was a gift from the gods in my world. I was supposed to be in Miami for an NFL game which was postponed until Nov 19 due to the hurricane. I am happy to report that our friends in Florida and Houston have all been marked safe and have not been displaced or had their homes destroyed. To use the unexpected influx of extra time well, I made big progress on a big garden bed project I have been putting off because of the knee problem. I also made a batch of bread and gave it all away. Flo and I also made 31 jars of salsa from produce we grew and some we bought at the local farmer's market. I love doing this stuff because I can control things like salt and sugar that go into things we eat. I made the salsa low sodium to help with my BP but used a load of peppers, so it has a nice heat to make up for the salt. Now I just need some freaking CHIPS... Because I give a name to each batch of jam or salsa or beer, etc, I called the first salsa batch "Welcome Little Blin" to celebrate the birth of Joachim, the newest member of the family born on Sept 2 in France. The second batch was called "Seven Straight" to mark the seventh consecutive time the University of Utah has beaten down the BYU Cougars on the gridiron. This last one was an ugly 19-13 game, but it was in Provo, where it is always nice to come away with a Win and put those arrogant poopyheads down while they wallow in their tubs of green jello and ice cream. I decided to make an annual batch of salsa to commemorate the game, regardless of the outcome. Onward, men in Crimson.
Goals From Last Week:
Bike repaired. NOPE
Go to the gym at least one time. NOPE
Make a list of some sort. COMPLETED.
Goals for This Week:
Stay on Track with Diet and Rehab while traveling.
Increase resistance bands on squats.
Keep it SIMPLE.
So, we're on track with diet, exercise, and home canning. Not so good on the Goals. Gotta get the bike tires fixed today just in time to leave for a week. Gotta stay on track with the rehab on the road. Gotta play more music. Gotta work to pay for it. Summer's over and snowboarding season is about 8 weeks away. Gotta live, baby.
Peace!
Knee rehab is coming along nicely. The cortisone shot has really helped a lot. I have little to no pain unless I push it, and it is making the morning routine of rubber bands and squats much easier to get through. I am still working on the cycling part of the rehab and even bought bike pants. Maybe I will model them here. I still need to get the bike road worthy with new tires and tubes. Feeling confident that I made the right choice in doctors, I am working hard to get the knee healthy enough for a winter of snow sports.
Stats of the Week.
Weight: 280.4 (down 1.8 from last week, exactly on track)
Waist: 43 (no noticeable change)
Exercise: Steps, resistance bands, and squats. Gotta get that huge butt stronger to help my knee... and lose weight in the process. Need to start stretching more.
Diet: First bread in 11 days on Monday (I had a tortilla wrap of salad greens, roast pork loin, and a little hot sauce from my garden- A+++) tasted like heaven. Yes, a tortilla. It satiated the sandwich craving and didn't kill my diet.
Sleep: Avg. 6.4 hrs/night on CPAP. I'm up by 6:30am every day now. Feeling great, but fatigue sets in early and I like to stay up to play guitar...a real dilemma.
Mood: Motivated.
Cravings: Spaghetti Bolognese with garlic bread and salad. Sandwiches. Beer.
I am without my acoustic bass for a week or so to have it set up and restrung. It's been my mobility instrument and it travels from room to room wherever I end up leaving it. Not having it is kind of like being without a constant, and I realize I miss playing on a whim. BUT... I finished the pedal board I have been working on for a month and have it operating with every pedal I own on it. Fun to play with and satisfying to have it completed. I also made progress on the 1984 Fender Stratocaster on which I am replacing all the volume and time pots along with the 5-way selector switch. Baby wants to scream again, the little vixen.
So last weekend was a gift from the gods in my world. I was supposed to be in Miami for an NFL game which was postponed until Nov 19 due to the hurricane. I am happy to report that our friends in Florida and Houston have all been marked safe and have not been displaced or had their homes destroyed. To use the unexpected influx of extra time well, I made big progress on a big garden bed project I have been putting off because of the knee problem. I also made a batch of bread and gave it all away. Flo and I also made 31 jars of salsa from produce we grew and some we bought at the local farmer's market. I love doing this stuff because I can control things like salt and sugar that go into things we eat. I made the salsa low sodium to help with my BP but used a load of peppers, so it has a nice heat to make up for the salt. Now I just need some freaking CHIPS... Because I give a name to each batch of jam or salsa or beer, etc, I called the first salsa batch "Welcome Little Blin" to celebrate the birth of Joachim, the newest member of the family born on Sept 2 in France. The second batch was called "Seven Straight" to mark the seventh consecutive time the University of Utah has beaten down the BYU Cougars on the gridiron. This last one was an ugly 19-13 game, but it was in Provo, where it is always nice to come away with a Win and put those arrogant poopyheads down while they wallow in their tubs of green jello and ice cream. I decided to make an annual batch of salsa to commemorate the game, regardless of the outcome. Onward, men in Crimson.
Goals From Last Week:
Bike repaired. NOPE
Go to the gym at least one time. NOPE
Make a list of some sort. COMPLETED.
Goals for This Week:
Stay on Track with Diet and Rehab while traveling.
Increase resistance bands on squats.
Keep it SIMPLE.
So, we're on track with diet, exercise, and home canning. Not so good on the Goals. Gotta get the bike tires fixed today just in time to leave for a week. Gotta stay on track with the rehab on the road. Gotta play more music. Gotta work to pay for it. Summer's over and snowboarding season is about 8 weeks away. Gotta live, baby.
Peace!
Wednesday, September 6, 2017
Will I Get to Ride the Golf Cart at the Airport?
Yesterday, the Reset Button fell under the weight of my finger. New doc, new diagnosis, new method, new direction. Everything about the appointment felt better and I am confident that I am on the right path again.
So for now, we're continuing to use rubber bands, a high chair, and a bike to help my body repair the left knee. Pain management from NSAIDs and Ice. I received a cortisone shot that will help keep the knee calm while I rehab it, and hopefully help me get me to the level of exercise I need to lose the weight while gaining strength around the joint. The doc advised that I should keep extensive walking to a minimum for 6 weeks, especially down steps which means I might need to find a chauffeur to haul me from one end of the airport to the other. OK... Can we stop at Starbucks?
Let the fun begin!
Stats from 9/6:
Weight 282 (no change)
BP 130/81 (measured 134/82 initially with a machine in the doc's office, nurse said those machines measure high, took it again by hand and confirmed these numbers)
Waist 43 (30 day goal met, must be maintained)
Mood: Improving (30 day goal met, must be maintained)
Sleep (new this week): Average 6.2 hrs/night on CPAP. Feeling great in the mornings. This will help motivation to exercise.
Goals for the next week:
On a side note... NFL season starts this week. I was supposed to travel to Miami for Week 1, but Irma is giving a massive blow job to the Caribbean this week and might give Florida a real good one after she's finished with the islands. As a result, the NFL rescheduled the game for Nov 19 (my only week off until after Xmas) and I am staying home this weekend. Not bad, but I will probably miss the Govt Mule show at Red Butte next Thursday so I can travel to Tampa Bay. That's four times straight I have missed those guys because I am traveling. Argh... At any rate...
So for now, we're continuing to use rubber bands, a high chair, and a bike to help my body repair the left knee. Pain management from NSAIDs and Ice. I received a cortisone shot that will help keep the knee calm while I rehab it, and hopefully help me get me to the level of exercise I need to lose the weight while gaining strength around the joint. The doc advised that I should keep extensive walking to a minimum for 6 weeks, especially down steps which means I might need to find a chauffeur to haul me from one end of the airport to the other. OK... Can we stop at Starbucks?
Let the fun begin!
Stats from 9/6:
Weight 282 (no change)
BP 130/81 (measured 134/82 initially with a machine in the doc's office, nurse said those machines measure high, took it again by hand and confirmed these numbers)
Waist 43 (30 day goal met, must be maintained)
Mood: Improving (30 day goal met, must be maintained)
Sleep (new this week): Average 6.2 hrs/night on CPAP. Feeling great in the mornings. This will help motivation to exercise.
Goals for the next week:
- Get my bike tuned up and ride 30 minutes on 5/7 days.
- Go to the gym at least once.
- Make a list of some kind.
On a side note... NFL season starts this week. I was supposed to travel to Miami for Week 1, but Irma is giving a massive blow job to the Caribbean this week and might give Florida a real good one after she's finished with the islands. As a result, the NFL rescheduled the game for Nov 19 (my only week off until after Xmas) and I am staying home this weekend. Not bad, but I will probably miss the Govt Mule show at Red Butte next Thursday so I can travel to Tampa Bay. That's four times straight I have missed those guys because I am traveling. Argh... At any rate...
GO STEELERS!!!
Thursday, August 31, 2017
Folies au medicin, VMO, and Goals.
My original plan for surgery on Tuesday was foiled by a total miscommunication on the part of the doctor to whom I had been referred by a partner in the same huge office who was unable to see me within two months. I have put that fiasco behind me and made an appointment with another doctor in a much smaller office that has a reputation for great care instead of high volume. I had my right knee surgery done by a surgeon there in 1988 that had been with me since I broke my neck in 1974 until he retired in 1989, Lynn Thompson (no relation). I am confident I will be treated much better than I was by the previous office.
Meantime, I have a 45 minute workout that has become my daily routine before I allow myself to play bass. It's a fair trade. The workout is pretty intense using elastic bands, steps, and chairs, with focus on the muscles around the knee, particularly the ever important Vastus Medialis Obliquus, or VMO.
Meantime, I have a 45 minute workout that has become my daily routine before I allow myself to play bass. It's a fair trade. The workout is pretty intense using elastic bands, steps, and chairs, with focus on the muscles around the knee, particularly the ever important Vastus Medialis Obliquus, or VMO.
It's a big sucker. This muscle, which runs the entire length of the thigh, is used to extend the leg at the knee and to stabilize the patella, which is kind of important. The VMO is a common center of weakness because it will not become fully strengthened unless the leg is regularly extended fully. I have not been too active lately, and a weak VMO is no surprise. The pain I am experiencing may be a misaligned patella that is affecting the cartilage and perhaps allowing the cap to hit bone. So, I work on the VMO. I am also riding a bike again to be sure the leg muscles are extended regularly. This is an excellent thing. In addition to weight loss, I expect my sleep and my energy levels will both improve, as well as a lower BP and a healthier heart.
I am making bread to give away today. I am not eating any, but making it is mental therapy.
Stats of the Week.
8/31/17
Weight: 282
Waist: 44
Mood: Irritated
30 Day Goals (9/30/2017):
Weight: 275
Waist: 43
Mood: Improving
Out to a ZZ Top concert this evening. I am allowing myself two beers.
Later!
8/31/17
Weight: 282
Waist: 44
Mood: Irritated
30 Day Goals (9/30/2017):
Weight: 275
Waist: 43
Mood: Improving
Out to a ZZ Top concert this evening. I am allowing myself two beers.
Later!
Tuesday, August 22, 2017
Return of the Breadi
Wow, two years since I was here. But, I'm back. If you're reading this, thanks for the support no matter how small. I need it and appreciate it.
This weekly ( I hope) blog is going to reveal a lot of personal information about me. I am not proud of much of it, and am embarrassed that I have let myself go to this point. Perhaps it is part of aging, but most of it is on me, and a desire for quiet comfort over strenuous activity. I ask that if you read this, please keep it to yourself, or between you and I only if you want to discuss it. I know there are some who will see some of what I post here and perhaps be disgusted or humored. I ask that you walk in my shoes and reflect on that. If you want to point and laugh because you find humor in others' struggle, just go fuck off and die. I do not want you in my life if I can avoid it. There you go.
So...a lot has happened since '15. I had a busy 2016 that kept me away from home (read: eating road food and sleeping like shit) about 210 days last year. To some, that's light. But to me, that is my Danger Zone. Winter was not much slower, but work changed in a big way this spring. Fewer dates, but bigger events with more stress. The heart is feeling it. But I've been away from work for three weeks now, and it's time to go back in about 48 hours. I can't say I am eager.
Weight gain has been an issue for me since about 2004. I have gained an average of about 3 lbs/year since then according to my record. I have lost 30 before, and I have gained back all of it plus some. I have used the lame excuse of being too busy or on the road too much to justify not exercising. As a result of the weight gain, I have noticed pain in my legs has increased gradually to the point where I feel discomfort after walking my dogs, or mowing my lawn, or working in the garden, or taking a hike with Flo. It is diminishing my quality of life and slowly killing me. Time to Make Regie Great Again.
My left knee really began flaring up again in January, significantly impairing my ability to walk more than a couple of miles without pain, with increasing intensity descending hills, steps, trails, ramps, or any other uneven surface. The day after Flo and I walked 8 miles in Paris this spring nearly kept me in a chair for two days. I don't like to take meds like Advil, but it is the only real option to keep moving unless I get the knee fixed. I put off a doctor's visit for far too long, and finally saw one last week that told me I need to get the knife. There's a "mouse" in there ( a bone chip as a result of a childhood growth disease) causing me to favor the limb and walk with a slight limp, which affects all the supporting muscles. That explains the lower back aches, and hamstring tightness. It has to come out or at least be minimized to reduce the pain. The main side effect of all of this is increased inactivity and a weight gain of about 25 lbs since January 2016. My BP is up, my stamina is lower than normal, and I generally feel like shit. It negatively affects my disposition, which was brought to light about three weeks ago by a good friend looking out for me. I thought self-denial was working, but they were spot on. Hell no, I ain't happy. This hurts. Something needs to change.
As prep for the knife, my doc advised that any exercise I can begin will benefit me during recovery. I have been working my VMO muscles and glutes pretty much daily since Aug 5 and have not experienced backache or hammy tightness. The stretches before exercise have helped a lot. I have been giving my road bike an inspection to prepare it for action as part of my therapy. The biggest obstacle I face in cycling around my area is that any direction I go means an uphill return. I guess I should embrace it. It's going to take some time to get my overall stamina up to the point of riding on anything more than the slope of my street, but I am committing myself to hammering on until the snow flies to rehab my knee and try to become healthier.
Finally, the doc told me that some of his patients that are having weight-related joint problems and rehabbing to lose weight feel it helps to appeal for the support of friends and family. If you've read this far, I know you're in my corner. Thanks. He also mentioned that accountability and transparency can help too. Outlining goals and current status are an important part of that. I am looking for partners in the journey.
So in the spirit of transparency, the current stats... GULP...Be kind.
Date: 8/22/2017
Waist: 44 I look like a freaking pear.
Weight: 283 I have lost 5 since Aug 5, but I still feel like Fat Bastard
BP: 130/82 at doc appointment on 8/4
Oxygen during sleep: Lower than normal (apnea related, I use CPAP)
Next physical: October 2017
Here are the 10 goals I hope to achieve by Dec 31, 130 days (19 weeks) from now, just before a follow up with my GP.
This weekly ( I hope) blog is going to reveal a lot of personal information about me. I am not proud of much of it, and am embarrassed that I have let myself go to this point. Perhaps it is part of aging, but most of it is on me, and a desire for quiet comfort over strenuous activity. I ask that if you read this, please keep it to yourself, or between you and I only if you want to discuss it. I know there are some who will see some of what I post here and perhaps be disgusted or humored. I ask that you walk in my shoes and reflect on that. If you want to point and laugh because you find humor in others' struggle, just go fuck off and die. I do not want you in my life if I can avoid it. There you go.
So...a lot has happened since '15. I had a busy 2016 that kept me away from home (read: eating road food and sleeping like shit) about 210 days last year. To some, that's light. But to me, that is my Danger Zone. Winter was not much slower, but work changed in a big way this spring. Fewer dates, but bigger events with more stress. The heart is feeling it. But I've been away from work for three weeks now, and it's time to go back in about 48 hours. I can't say I am eager.
Weight gain has been an issue for me since about 2004. I have gained an average of about 3 lbs/year since then according to my record. I have lost 30 before, and I have gained back all of it plus some. I have used the lame excuse of being too busy or on the road too much to justify not exercising. As a result of the weight gain, I have noticed pain in my legs has increased gradually to the point where I feel discomfort after walking my dogs, or mowing my lawn, or working in the garden, or taking a hike with Flo. It is diminishing my quality of life and slowly killing me. Time to Make Regie Great Again.
My left knee really began flaring up again in January, significantly impairing my ability to walk more than a couple of miles without pain, with increasing intensity descending hills, steps, trails, ramps, or any other uneven surface. The day after Flo and I walked 8 miles in Paris this spring nearly kept me in a chair for two days. I don't like to take meds like Advil, but it is the only real option to keep moving unless I get the knee fixed. I put off a doctor's visit for far too long, and finally saw one last week that told me I need to get the knife. There's a "mouse" in there ( a bone chip as a result of a childhood growth disease) causing me to favor the limb and walk with a slight limp, which affects all the supporting muscles. That explains the lower back aches, and hamstring tightness. It has to come out or at least be minimized to reduce the pain. The main side effect of all of this is increased inactivity and a weight gain of about 25 lbs since January 2016. My BP is up, my stamina is lower than normal, and I generally feel like shit. It negatively affects my disposition, which was brought to light about three weeks ago by a good friend looking out for me. I thought self-denial was working, but they were spot on. Hell no, I ain't happy. This hurts. Something needs to change.
As prep for the knife, my doc advised that any exercise I can begin will benefit me during recovery. I have been working my VMO muscles and glutes pretty much daily since Aug 5 and have not experienced backache or hammy tightness. The stretches before exercise have helped a lot. I have been giving my road bike an inspection to prepare it for action as part of my therapy. The biggest obstacle I face in cycling around my area is that any direction I go means an uphill return. I guess I should embrace it. It's going to take some time to get my overall stamina up to the point of riding on anything more than the slope of my street, but I am committing myself to hammering on until the snow flies to rehab my knee and try to become healthier.
Finally, the doc told me that some of his patients that are having weight-related joint problems and rehabbing to lose weight feel it helps to appeal for the support of friends and family. If you've read this far, I know you're in my corner. Thanks. He also mentioned that accountability and transparency can help too. Outlining goals and current status are an important part of that. I am looking for partners in the journey.
So in the spirit of transparency, the current stats... GULP...Be kind.
Date: 8/22/2017
Waist: 44 I look like a freaking pear.
Weight: 283 I have lost 5 since Aug 5, but I still feel like Fat Bastard
BP: 130/82 at doc appointment on 8/4
Oxygen during sleep: Lower than normal (apnea related, I use CPAP)
Next physical: October 2017
Here are the 10 goals I hope to achieve by Dec 31, 130 days (19 weeks) from now, just before a follow up with my GP.
- 35 lbs lost (1.8lbs/week)
- Waist : ≤ 40 ( I want to need new jeans)
- Change diet to cut carbs and dairy significantly, especially on the road.
- Walking pain free for 60 min, 5 times a week.
- Sleeping 7-8 hrs/night consistently instead of 5-6.
- Cycling 60 minutes 3-5 times a week.
- Begin strength training with trainer at the gym.
- Weight recorded weekly (Wednesdays)
- Back on track with any meds I have stopped taking for cholesterol or other issues.
- Learn to play some other Zeppelin songs on bass.
Thanks for the support, and see you next week after surgery.
Friday, September 25, 2015
Got carbs?
Back in springtime, I started using an app (Lose It) on my phone to track what I eat. It lasted three weeks before I fell off the wagon, and I just recently got back to using it regularly. I find that it not only helps me see what I eat, but also how many steps I take in a day. It's kind of a hassle to do the log, but if I keep up on it, I have a very clear picture of how my consumption and exercise patterns are changing. It syncs with the iPhone Health app, which I'm using to track my sleep, or lack of. I intend to make using it a habit by October 15. The first rule of creating a habit is to commit to thirty days. I am at Day 4.
I came across an article through that app about the basics of carb digestion and what happens inside the body. You can read it here. Tracking carbs has been a real eye-opener for me. I've never done it before, and was surprised to find that I'm in the healthy carb range of 45-65% of my diet in spite of my love for wine, beer, bread, and desserts. I must be getting my share of fiber because my other half says I fart enough for two people. I am craving bread like crazy today and purposely denying myself that pleasure after having two dry pieces of sourdough toast as part of my breakfast. Tonight, I'll get a nice chunk of carbs in a well-deserved Squatters IPA, some black beans and quinoa, and just skip the bun on the lean burger.
Tons of tomatoes in the garden along with a harvest of over 15 spaghetti squash mean lots of antioxidant-loaded veggies and some good yellow veg fiber coming my way. Hopefully, we don't get slammed by frost for a few more weeks and the red globes of love keep coming. Thanks to a late nip of frost in mid-May, the himrod and concord grapes are sweetening later than usual this year for a sweet fall treat. Yum. The fall radishes and salads have been planted, too.
Freaky Friday stat of the week: I'm minus-2 more El Bees for the week, which featured a killer Millcreek hike with the dogs and two decent suburban hikes in the foothills of the Wasatch. Averaging just over 5 miles walked per day with one day off. Started light stretching again to prep for a Monday night yoga class. Habits and stuff...
Looking ahead: Off to San Jose for work this weekend and a quick visit with my cousin who is super health conscious. I'm sure I'll eat sensibly while there. Sunday is my work day and it will be hard to get my 10K steps in unless I walk the stadium at lunch. I will be away from home seven of the next nine days, so it might be a challenge to stay on track. However, I'm enjoying seeing the changes my body is going through and want to see more of it. I just need to pack my walking shoes and get out of the hotel right after I wake up. My new motto... JUST. DO. SOMETHING.
Happy weekend to you, my week's just beginning.
I came across an article through that app about the basics of carb digestion and what happens inside the body. You can read it here. Tracking carbs has been a real eye-opener for me. I've never done it before, and was surprised to find that I'm in the healthy carb range of 45-65% of my diet in spite of my love for wine, beer, bread, and desserts. I must be getting my share of fiber because my other half says I fart enough for two people. I am craving bread like crazy today and purposely denying myself that pleasure after having two dry pieces of sourdough toast as part of my breakfast. Tonight, I'll get a nice chunk of carbs in a well-deserved Squatters IPA, some black beans and quinoa, and just skip the bun on the lean burger.
Tons of tomatoes in the garden along with a harvest of over 15 spaghetti squash mean lots of antioxidant-loaded veggies and some good yellow veg fiber coming my way. Hopefully, we don't get slammed by frost for a few more weeks and the red globes of love keep coming. Thanks to a late nip of frost in mid-May, the himrod and concord grapes are sweetening later than usual this year for a sweet fall treat. Yum. The fall radishes and salads have been planted, too.
Freaky Friday stat of the week: I'm minus-2 more El Bees for the week, which featured a killer Millcreek hike with the dogs and two decent suburban hikes in the foothills of the Wasatch. Averaging just over 5 miles walked per day with one day off. Started light stretching again to prep for a Monday night yoga class. Habits and stuff...
Looking ahead: Off to San Jose for work this weekend and a quick visit with my cousin who is super health conscious. I'm sure I'll eat sensibly while there. Sunday is my work day and it will be hard to get my 10K steps in unless I walk the stadium at lunch. I will be away from home seven of the next nine days, so it might be a challenge to stay on track. However, I'm enjoying seeing the changes my body is going through and want to see more of it. I just need to pack my walking shoes and get out of the hotel right after I wake up. My new motto... JUST. DO. SOMETHING.
Happy weekend to you, my week's just beginning.
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