Insights in dieting, fitness & life for the modern man (and woman)

In my quest for self-improvement and wellness, I uncovered another learning or more likely a serious breaking point the other day.  I popped out of bed moderately early and jumped on the scale – pondering whether to workout or shower quickly to beat people to the office.  As I jumped on the scale, the breaking point hit me.  For the third time in three years, I reached the 200+ pound mark.  That little digital readout between my toes blinked at me.  No, glared at me.  No, shouted at me, “WAKE THE %^#* UP!”   Well, it seemed like it did.  Maybe it was my inner voice, disappointed in this very moment of recognition.   My displeasure rose to frustration and anger:

Damn!  After all that hard work, focus and desire, how the HELL did I get here again!?!  What the HELL happened?  Why am I just now realizing this slide!?!   WTF!  DUDE!?!  We’ve got WORK to do and it doesn’t get easier as you hit your forties…

Just a little peek into my YO-YO weight and well-being management.  I always try to keep tabs on where I’m at, which includes mapping the root cause to my fluctuation.  No excuses, just identifying where I may have triggers that impact my plan to stay the course – work stress and carbs (BOOM!).

 

OK, for me 200 lbs. is not massively overweight, but it’s that point where you feel, well, not quite right: lazy, low energy, depressed, frustrated…tapered jeans are now skinny, paint-on pants.  Honestly, that’s just how it feels and I’m not at my best when I hit my top-end weight and my family and friends know it.

I realize we all battle with such weight issues, but succumbing to it is another thing.  So, as I start the health and wellness journey (again), I wanted to take on a fresh approach, a more visible approach to getting back into my zone and staying there.

Will I manage my way back to personal wellness?  Maybe or maybe not, but I DO KNOW that if I recognize the issue and desire change, well, that’s a 1/3 the battle, right!?!

The plan is to map the new approach and share along the way.  I’ll share the good, the bad, the ugly, plus tips and insights for staying the course.  If it’s helpful to others, great.   If we share stories and support one another, perfect.  If we achieve our goals and maintain, outstanding!

Below are some thoughts, learnings and ideas for us all to consider in this battle to maintain our equilibrium of health and wellness.  Wish you the best along the way and let’s rise up together…

Guide behavior with the influencers of change

Necessity:  Starting the movement

This is the driving force for change, right!?!   My breaking point (necessity) was hitting the weight ceiling of 200 lbs., plus getting a recommendation to read the book, Grain Brain, by David Perlmutter, M.D.   Gaining new perspectives on my eating habits and recommendations for ways to limit carb and grain intake was huge for my ability to hit 173 lbs. back in 2015 – a weight I hadn’t seen since high school.  Honestly, it’s a great read with insights into what sugar/carbs are doing to our bodies/minds, tips for better eating and nutritional supplement recommendations.  The science and data shared by Dr. Perlmutter is not only enlightening, but potentially life altering in how we manage our diet for improved health and wellness.

Recognizing the need for change and the trigger points, has been key to my pursuit of wellness.  In other words, “What got me here?”.   For me, I needed to take inventory of my triggers for weight gain and manage them proactively:

• Stress:  I’m a known stress eater, in particular carbs (e.g., beer, bread, candy, cookies and candy – yes, I like candy).

• Anxiety + Depression:  When I near my weight ceiling I don’t feel like myself and it effects all levels of my mental state and untimely the family.

• Sleep:  Lack of, interrupted and poor sleep are killers for me that decrease my ability to deal with stress and significantly effect my mood.  I’m one to push into that late night hours and compromise my sleep, but for what…  Sleep clears the mind and brings focus – getting ahead may just require some down time.

Take personal inventory, consider how you feel, and determine if you’re at the breaking (necessity) point.  Seek knowledge on the topic and build a foundational viewpoint for what fires you up and will help you to find your path to wellness.  As you can see, my process is to map out my situation, identify trigger points, and visualize the weight gain patterns and associated drivers.  You’ll have your own path and process, but recognition is the first step, so take time to analyze your triggers and find some good reads to map your vision for change.

Want another great source of knowledge to fuel change?  Watch the insightful documentary on SUGAR in America and the impact it’s having on our society:  FedUp.  It will get you thinking, and likely making changes…

Vision:  Mapping the focus and direction of change

Mapping a vision is paramount to success.  Like in any good organization, we need a vision to focus our energy and develop the appropriate plan of attack:  What is our purpose?  What do we want to be?

I find following others on social networks who are having success in managing their health and wellness to be extremely insightful.  It inspires, enlightens, and engages me.  And I’m not afraid to layer in some of their activities or approaches to better my own path to success.

As I map my vision for change, I’m typically focused on setting up what the end goal looks like from a personal wellness and weight standpoint.  It’s not all about weight, but balance, energy and contentedness in life.  I get it down on paper, fight it out, and share it out.  Getting it down, helps me to see it, internalize it and live it.  Most recently, I built the plan into my goals for the year and it’s already making a difference in my approach and level of commitment.  (Jump over to Reflect to Rise Up in 2017 blog post for more insights into my approach to goal development.)

Take time to craft your vision and pathway to success – only you can craft it and OWN it.  Get it down on paper and share it to start realizing change…

Success:  Building the belief in change

As we set for change and model new behavior, make sure to strive everyday toward the end goal, yet make certain to celebrate the little wins.  These are those stepping stones of success toward that bigger goal.  This could be celebrating:

3 straight days of exercise or the 60min of kick-ass cardio

Holding off on that late night snack (i.e., no pantry raid for me)

The end of the week weigh-out where you’ve dropped 2 lbs

Making a healthy lunch for the workday

No matter what, take time to reflect and recognize the wins along the way that fuel the long-term goal.  They all add up and make the journey more fun and uplifting.

Spirit:  The power to drive change 

To make the change, you need that internal drive and desire.  It’s hard at times to maintain the slog, but this is our lot and our choice.  No one will make the change for us, right!?!  Get out to cheer-lead yourself and don’t hesitate to bring others along for the journey.  Leverage social media.  (Really!?!)  It could be solid pivot point to success; helping you commit full-up, gain supporters and maybe even gain joiners in the process.

As I commit to my vision and goals, I tend to share it out actively.  Not only writing it down, but sharing it out with family, friends, and colleagues.  Even posting on social to build the total commitment to my journey.  To share is to commit and hold yourself accountable.  Try it and others will join in to support your efforts!

Structure:  The ongoing invitation to uphold behavioral change

This is that part I find challenging.  Establishing the goal and achieving it is manageable.  Maintaining this change in behavior over time is the real challenge.  As you can see, I’m not great here, yet I’m trying to make change and hold to it.  This is where setting and maintaining eating and fitness habits plays a fundamental role.

There are so many helpful solutions in our connected world for structurally enabling this change in behavior and holding to it, so here are a few that I know and love:

• Knowledge for the healthy equilibrium:  Grain Brain, FedUp
• Dietary recommendations and food choices:  Grain Brain Cookbook
• Wearable technology:  Apple watch, Fitbit, etc.
• Social networks for athletes: Strava 
• Home fitness equipment:  Precor Ellipticals / Treadmills 

Conclusion / Learnings

So my biggest insight into managing and battling through this process of behavior change for health and wellness, are still the basics:

1. Identify and act on the need for change
2. Build the vision and commit to the goal
3. Celebrate the successes
4. Share the process with others to gain commitment and supporters
5. Set the structure or behavioral patterns for long-term success

Most importantly know it’s a journey.  There will be ups and downs, but stick with it and you’ll find your better self.  I’m know I’m going to and I will continue to share my trials and tribulations.  Feel free to join in, share and shout out.

Rise up!