Logical Weight Loss

In a journey to try to find something to flavor my water, I came across the ingredient Maltodextrin and found out:

It can be used as an insecticideIt hurts your gutCreates a MAMMOTH sugar spike in your bloodIt's made from Corn, which (most of it) is GMOIt increases E coli

It is in EVERYTHING (including my protein powder from GNC or a Vegan protein powder). When I looked at all the ingredients to flavor your water, I wanted something that didn't have any of the following:

MaltodextrinHigh Fructose Corn SyrupAspartame

I was amazed at how this stuff is just in everything. Why? Because it's CHEAP.

Cirkul Flavoring Your Water Your Way

This is an exciting system where you can buy a bottle or just a lid, and you slide this capsule into the top with a flavor packet and pick how much of the flavoring you want (so you decide how much flavor you get).

I was drinking an Advocare product with a lot of caffeine that wasn't cheap. So far, one capsule (about $4) lasted me a few days (which is much less than what I was doing).

My favorite taste is tea with lemon. Some of them (watermelon/strawberry) just tasted sweet. Checkit out.

Keto Mojo

I am in my 50s and can't see much of the lower half of my body due to my belly. I've had enough. My mother had Type 1 diabetes, so I'm at risk, and I'm not "hoping" I don't get it; I want to see where my blood sugar is, so I bought a Keto Mojo kit. This should arrive next week, and while I'm not looking forward to pricking my fingers, a member of the Monthly Fitness Challenge uses one and says it's not that big a deal, and you barely get pricked. So more information on this in the future.

If you are interested, you can save 15% using this link

https://supportthisshow.com/ketomojo (aff)

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Why do we lose the motivation we have on the first day of the year?

I'm listening to the book The 6 Habits of Growth on Audible, and it really got me thinking.

AMBITIOUS FUTURES

We get excited about the future on January 1st, and we say things like, "This will be the year," and for the next few days, or weeks, and for a few, a few months, we take steps. But eventually, we fall back into old habits.

So to figure out what to do, just repeat January 1st.

Think positively about your future. Make ambitious goalsKeep the goals in front of youStart off the day in the right directionMonitor your success

DAILY ROUTINE

Start off your day doing five minutes ot:

Reading something positiveMovingREVIEWING YOUR GOALS

Another strategy to stop being overwhelmed is to think of THREE things you need to do today and ONLY focus on those three things.

I have been doing this and I am AMAZED at how good doing little things like "Putting my dishes in the dishwasher into the sink" or "Clean the fan today." These "Little wins" give you the confidence to move forward.

A "FIGURE IT OUT" MINDSET

Instead of saying, "I'll never complete this project on time," add a "So I'm going to ______." This shows you are not giving up, and points you toward action. It shows that you have a figure-it-out mentality.

AMBITION LEADS TO MOTIVATION

So many people feel you need the motivation to move, but that is backward. Your ambitions inspire you to move. When you move, that movement creates momentum. That momentum boosts our confidence which influences us to keep going and keep focusing on our goals.

When you lose your motivation, what is happening is you lose what you’re fighting for.

TWO THINGS I HEAR OVER AND OVER

The book points out the power of Journaling (it is self-reflective and can again help you stay focused on your goals. I started using Day One, and I love it. In the past, I've used Penzu.

You can do more with a "Workout buddy," so I created the Monthly weight loss challenge. There is no unrealistic goals, no money, just friendly competition with a built-in support group. The whole thing is free.

If you lose some weight and want to give some of that value back, that would be awesome, but it's not mandatory.

MENTIONED IN THIS EPISODE

Magic Mind

Magic mind helps you get focused and be more productive. Go to www.logicalloss.com/magicmind and use the coupon weightloss20

The Six Habits of Growth

A great book about personal growth that inspired this episode. There is definitely more than enough mentions of his app, but the book still has value. Check out audible at www.logicalloss.com/audible

Monthly Weight Loss Challenge

Absolutely free support group and monthly weight loss challenge. Go to

http://monthlychallenge.fit/

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Go to http://monthlychallenge.fit/

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I took some time off, and now I'm back and ready to play.

I've tried weight loss competitions before like Healthy Wage where they lure you in with the chance of earning big bucks. Their goals are long-term, and for me, the money wasn't a great motivator, and with the shortest challenge being six months, I would end up forgetting about it.

So I love the community we have for the Logical Losers, and I wanted to combine the community with a challenge. So I've combined the community with a challenge. Here is what I've put together

A free app that works on Apple or Android phones where we can leave messages for each other via text, audio, video, images, etc.

While I found some apps for the weight loss challenge that I liked better it was hard to find one that works on both Apple and Android that was free and allowed me to set the goal.

You can sign up atwww.monthlychallenge.fit

and sign up and join the community.

When it comes to weight loss, you have to turn off the voice that brings all the negative talk, and maybe try something new.

I hope to work with you as you inspired me, and I inspire you as we all work together with the same goal: lose weight and feel better.

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Today I'm stating the obvious. I don't have time to do this show as consistently as I once did. I talk about the new schedule. I also have a cronometer update, and an announcement.

Weigh In

Previous:237.5

Current: 235.1

Cronometer Ads Men's and Women's Health Scores

I love the Cronometer app. They added a new iWatch app which makes it easy to see what is going on. They also added two scores to help you see if you're getting all the nutrients you need.

See Men's Health Score Explanation

See Women's health Score Explanation

Why I Started This Podcast

I thought announcing my weight to the world would help me hold myself accountable. It did until it didn't. Someone once left a review in Apple complaining that I was gaining weight. I woke up the next day, and I was still breathing. This was up to me, and me only.

I've Been Going How Long?

I started this show in 2018 so so almost 15 years. This might help explain why I've run out of things to say on a regular basis. I think I already know to:

Quit eating processed foodsQuit drinking sodaDrink plenty of waterGet plenty of SleepGet out and moveMuscle burns Fat

I could go on. But I just don't have the passion I once did. I'm now a great-uncle and my priorities have shifted, and I have other things happening in my life.

I'm Not Quitting My Fitness Goals

I'm not off to go get fat (I've kind of got that going already). I am still fighting to be healthy, lose weight, and live long and live well. I have great-nieces and nephews and I want to see their kids (someday - many, MANY, days from now).

Part of It Was Mental

By not being able to give this show "My All" it bothered me. It bothered me to not be losing weight. I was letting myself down. By going on a "When I have something to say" schedule, I can take care of these other priorities and know that you and I have talked, and you know it's not you - it's me.

Check out the Back Catalog

Go to www.logicalloss.com/follow and subscribe/follow for free and consume the older episodes.

We Need to Guard our Time

Check out this great book by Mathew Dicks

Someday Is Today: 22 Simple, Actionable Ways to Propel Your Creative Life see https://amzn.to/3PCjkkq (aff)

If You'd Like to Say Thanks

If you're been one of the thousands of people who consumed this show and you got value out of it,buy me a coffee as a way to say thank you. We also have the resource section.

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What to do when you're about to do something that YOU KNOW is NOT going to help your weight loss efforts.

and yet we do it anyway.

WHY DO WE DO THAT?

Tracy Pleschourt Interview

Today I bring in Tracy Pleschourt from Self Made U to answer that question, what to eat, and what her favorite fitness gadget is.

Solving the Mind Map: Understanding your mind and emotions

Eating the food that fuels uniquely you. 

Learn how to collect data

Fasting - to balance out our hormones.

Check out Tracy at www.self-madeu.com

Mentioned in This Episode

Tracy's site www.self-madeu.com

CGM sources:

LevelsNutrisenseDexcomSignosReview inthe VergeNutrisense ReviewLogical Weight Loss Resource Center

Become a Logical Loser!

The podcast's accountability group at www.logicalloss.com

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Lose weight while you watch TV right? Well, while using a Cubii does burn calories, I see this more as a rehabilitation tool. I would classify at as "better than nothing" so if you're doing nothing, this is not a bad choice.

I have been using it while I watch TV, however, if you're watching a movie and you're going to be there a while, for me, my butt got hot, and it became weird. After all, I don't want to push a bunch of butt sweat into my couch (yes I had jeans on, but if you do this enough... well).

These are not cheap. I bought my pro version used. As always what is the best exercise? The one you do.

WEIGH IN

Primarily due to my birthday being yesterday (I'm 57) I am up a pound setting a new record of 237. Ugh. But I'm back to drinking water, getting more sleep and counting calories. I already lost a little.

How to do HIIT Safely

I got this by watching a video from Dr. Eric Berg DC. You can check out his YouTube Channel.

Here is the video I'm talking about

He points out that High-Intensity Interval Training is a great way to lose weight. It sets your body up to burn fat while you sleep.

However, *and I'm guilty of this) you will see someone talk about HIIT and the directions are "Go 1 minutes on and take one minute off," and depending on your fitness level that may be too much out of the gate.

FINDING YOUR INTERVAL

So what Dr. Berg mentions is:

Take your pulse. I haveFingertip Oxygen Concentrator which also measures my heart rate. This is your resting heart rate.Exercise for a minute. This could be jumping jacks, push-ups, jumping rope, Spin bike, Kettlebell, the idea is you want to push pretty hard here (always talk to your doctor first).Take your pulse after 1 minute of exercise. We will call this top rate.Sit and rest for 1 minute and take your pulse again. We will call this cool down rate.Subtract top rate from your cool down rate. That is your recovery number.

For me my resting rate was 70BPM

My top rate was 105

My cool down rate 75

105-75 = 30 (My recovery).

Recovery Scorecard (A higher number is good)

12 beats or less you need help

13-20 moderate risk

20-30 OK

More than 30 you're great

Figuring Out Your Interval

Now that we know our resting heart rate (our first measurement). Exercise for 1 minute, and when your minute is over, start a timer to see how long it takes to get back to your resting heart rate. That is your safe interval.

For me to get back to my resting heart rate would take about 2 minutes. So I could do 1 minute of exercise and then take 2 minutes to rest and then repeat.

If you do 4-6 repetitions twice a week, it can make a difference.

Here is his video

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Well, when what you are doing is not working you haveto try something new. After hitting a new weight loss high of 236. I knew I had to do something.

SIMPLE FASTING APP

I am trying a new app at https://simplefastingapp.com which has me documenting what I ate (but not calorie counting). The idea is to put in the data easily, so I can use the app as a mirror and see my bad habits. It's more than a fasting app (even though at its core it is a fasting app).

It works as in addition to fasting, they have articles to read, graphics to show you where are you to keep you focused on how the choices are making could be better. When you make better choices you get better results. I've used it for about a week, and it is holding my attention.

For me fasting 14 hours is a no-brainer. I no longer snack in the evening. Anything I was eating after 7 PM was not helping my goals.

FLEXISPIT SIT2GO

I normally sit in a mesh office chair.I saw a product from Flexispotcalled, The Sit2go has a mesh back, but a wide, well-cushioned bike seat. With a 30 day Guarantee, I pulled the trigger. The first day I thought "No Way." After all, even the most comfortable bike seat is not sat on 8 hours a day. By day 2 it was easier. Not enough for me to sit in it all day, but I could see where over time I might get used to it.

The bike/chair is made of solid construction, and it does make some noise, it wasn't loud (so it's not "whisper quiet"). I just turned up the volume on my speakers and I was good.

On the days I gave it a good trial I road 60-89 minutes a day and burned 300-400 calories. (next time I'll track it on my Apple watch for a better calorie estimate).

For me, I don't see this being the ONLY chair in my office. With this in mind, you'll need a spot for it in your office when you're not using it. For me, that is not an issue (I live alone).

CUBII Comparison

This is a tough one. The Cubbi pro is around $349 and so for me, the Sit2gowas in that same price range but looked sturdier. There are smaller models of the Cubii for less money, but when I investigated those I wasn't sure if I would ever break a sweat.

That being said, had I bought a Cubii, I would only have one chair in my office, and the Cubii has a handle making it easy to move. The Sit2go has solid wheels on it, but it also takes up much more room. In regards to workout, I can't really comment.

When I looked at both on YouTube, this isn't meant to give you a workout like the Nordictrack S22i, but in many cases more of a rehab, "keep moving" situation.

BECOME A BIGGEST LOSER

See www.logicalloser.com

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Today I am joined by Lisa Kahler of the website Big Fat Skinny Dish. She shares some of her tips that have helped her lose 117 lbs.

Weigh In:

In my last episode on 10/20 I was at 234.68 and today (11/12) I am down to $233.04. The thing I've been doing is exercising in the morning. It seems to help me get started in the right direction (and keep going in the right direction the rest of the day)

Topics:

05:36 Meet Lisa Kahler

06:50 What Was Lisa's Path to Success?

09:50 Consistency Not Intensity

15:59 Self-Love/Self Care

24:40 Discipline

34:24 Accountability

45:26 Patience

48:51 What Thing Made You Say - ENOUGH!

Mentioned In This Podcast

Big Fat Skinny Dish.

Check out our Resources

Logical Losers Accountability Group

NordicTrak S22i Exercise Bike

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WEIGH-IN

It's been a while since we've talked, and I'm up .8 lbs. I've been down a bit and now I'm back up a pinch. I'm resetting and going back to focusing on sleep, water, exercise, and calories. In general, making my health a priority.

FITNESS WATCHES ARE LOOKING CLASSY

I was getting my weight for my weigh-in (I have a Withingsscale) and I noticed they have some very cool-looking fitness watches that have a nice classy look. Check them out

THREE QUESTIONS THAT CAN BOOST YOUR SUCCESS

This comes from Elizabeth Benten who is the author of the book stop chasing cupcakes. I interviewed her back in 2020.

She explained these three questions and I wanted to share them with you.

1). What can I eat that is better than what you "typically" eat.

So if you usually eat brown sugar cinnamon pop tarts, you might find something like Kellogs Raisin Bran is actually healthier (not healthy, but healthier) than what you normally eat.

2). How does it make you feel?

There are certain foods I don't eat often (Big Macs, Mr Hero Roman Burgers) and yet when I do I often feel bloated, tired, starving, etc. Feelings that are not good. This can slow us down, and just hinder our success in whatever we are trying to do.

3). Does it work?

In the end you might find healthier things to eat that don't make you feel bad, but when you step on the scale - well, it's not moving. The good news is you are headed in a better direction, but you're still not headed in the best direction. Keep tweaking.

CHECK OUT OUR RESOURCE PAGE

We have a great list of resources to help you at

www.logicalloss.com/resources

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Weigh-in: My last weigh-in was 235. My current weight is 235

Shocking Scientific News on Weight Loss

According to this article, you should avoid sugar, get sleep, avoid alcohol, exercise more, and stop smoking.

WHAT REVOLUTIONARY ADVICE

This is what makes this show harder and harder to produce. I started this show in 2008 with the goal being that a weekly show would help me hold myself accountable. It did. Then id didn't. Then it didn't.

While I've loved inspiring people to keep trying to lose weight, my audience has had more weight loss success than I have.

It's Not You - It's Me

Consequently, I'm starting to lose my passion for producing the show. I'm running out of things to talk about. This doesn't mean I don't appreciate you listening, but I'm just bring honest, that some of the thrills of doing the show are depleting.

New Hosts on the Horizon

I'm looking into some new people to co-host and eventually take over the show. It's very early, and admittedly for a guy who is saying "it's taking too much time" to produce the podcast, it doesn't make much sense to turn this into "logical idol." I mean, let's state the obvious. This isn't Jeopardy looking for a new host.

I'll keep you in the loop as I move forward.

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Weigh in:

In my last episode, I was up to 235. This episode as I end July, I'm at 232.96. Part of this success was based on a few simple practices.

BECOME A LOGICAL LOSER

If you need moral support, and bonus inspiration, become a logical loser at www.logicallosers.com

Why Weight Loss is Hard

In listening to Mel Robbins, Who is the author of the book The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage (get the audiobook for free) she brought up something that is so simple, and yet makes so much sense.

Why is doing all the things that lead to weight loss hard? You know things liked:

Giving up SweetsAlcoholExercisingGetting up earlyTrying new foodsGiving up soft drinks

We all know this stuff. We know we need to make lifestyle changes and not just jump on the latest fad diet.

Are you ready?

WE DON'T WANT TO DO THOSE THINGS.

Does that make sense doesn't it? We want to be healthy. We want to love longer and avoid pain as long as we don't have to do anything we don't want to do.

Do You Rember When Your Parents Were a Pain In Your Butt?

They said things like:

Put your dishes in the dishwasherClean your roomMake your bedBe home at a certain timeGo to bed (little ones love this)Take out the trashSave Your money

Why did they tell us these things over and over and over?

BECAUSE WE DIDN'T WANT TO DO THEM

The Mel Robbins 5 Minute Rule

Mel says our brain has two sides. One is autopilot and the other is an emergency brake. We go through life doing those same things over and over. When we try something new, our brain gives us about 5 seconds to take action before it will slam on the emergency brake and stop us from trying something new.

Mel suggests we do a countdown as we say out loud 5, 4, 3 ,2, 1 and then we take action. For me, while it doesn't work 100% of the time, it does work the majority of the time.

KEEP LOOKING

I have also identified the lie is, "I don't have time." I started walking 2 miles a night. I didn't think I had time. I started taking different paths around the neighborhood until I found one that was mainly flat with a few hills.

I do it somewhere between 7-8 pm to start. If I'm enjoying myself I might take a different path. The hardest part? Putting on my shoes. For me, walking isn't hard.

GETTING OUT OF BED

In the morning this is one thing I struggle with. Doing the countdown, or just being my own parent, I've been getting out of bed and riding my exercise bike. I don't always use one of their built in programs, but I continuing to build that habit of getting out of bed and exercising. Something I plan on doing as I now return to the road for my job.

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WEIGH-IN

I'm up a touch (235.9). What is upsetting is before the July 4th holiday I was actually down to 233. Time to refocus, and for me, I'm being "active" but not "exercising." 

AMAZON HALO GETS A NEW FEATURE

The Amazon Halo (their version of a fitbit) has announceda  new feature where using your camera on your it puts you through a test and provides you with a movement score. If you do "not so good" it provides exercises for you to get back in shape. I plan on doing this as I realize the older I get the more putting on my shoes feels like an Olympic event. 

The Halo is $99, and comes with six months of membership. Then it's only $4/month (much cheaper than apple). More information

GRANDMA IS BUSTED

I was watching (I think) 90-day fiance. A woman who was overweight said she didn't know why she was fat. She told her grandchildren she was going to go get weight loss surgery. The children then let the camera crew know Grandma eats LOTS AND LOTS of sweets. If you're not sure why you're gaining weight and you have a six-year-old in the house, ask them. They will tell you with no filter. 

SMALL CHANGES LEAD TO BIG WEIGHT LOSS

I was a story about Dan who had started a business, got married and had two children in a short amount of time. He had also moved (in case he needed more stress). 

With the birth of his children, Dan knew he had to make some changes. He cut down on carbs and sugary snacks. He looked and added food that was nutritional. He got used to being slightly hungry and if he needed a snack he made it a healthy won. 

He focused both on strength training and cardio. It took some time to lose the weight, but in the end, his health helps him handle the stress better. He was sleeping better. 

He did this without ALL OR NOTHING thinking, and just started heating healthy choices and exercising more. He lost 75 lbs and looks and feels much better.

Keep in mind, it takes time to start reversing the years of abuse we have put into our bodies, but we can do it. 

BECOME A LOGICAL LOSER AND KEEP THE SHOW GOING

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Today I talk about a way to be honest with yourself along with a new protein drink I'm trying and my first steps with a new rowing machine. 

WEIGH-IN

In the last episode, I was 235.7, and in this episode, I'm at 235.2. While I would appreciate a larger number, I am grateful to be going in the right direction.

SAY YOUR MEALS OUTLOUD

In the past, I've been in some weird health-related situations. When I said, "OK, I'm in my 50's, I have a tightness in my chest, and I'm having a hard time taking a deep breath" hear those words out loud inspired me to go to the hospital. 

When you hear yourself say, "I could drink some Huel right now and it will tie me over until dinner, or I can catch some hamburgers in the dive-thru, it can make your choices a little more easy to see (hear) which one is the better choice. You may hear it in your head, but hearing the words come out of your mouth can be more powerful and inspire you to make a better choice. 

HUEL?

Huelis "Human Fuel." It's not just a protein drink, it is not "Diet Food" as they put it "It's Food-food." Indeed it is as one shake will come in at 400 calories. Huel can help you with weight management. But unlike diet shakes and simple protein powders, Huel is made with ingredients like oats, rice, peas, coconut and flaxseed. As in, real food. So you fuel your body with what it wants: a balanced macro-split featuring 27 essential vitamins and minerals.

It sounds expensive. My first order was $72 (as you have to buy two bags). However, that is 34 servings which comes out to $1.94. 

I bought the vanilla and chocolate bags and I like both versions. Even though I mix it with water (not milk) it comes out pretty thick. I find them filling and tasty (not so tasty that you want second, but not something you have to force down). 

As it's getting hotter out, cooking inside can make life miserable (even with air conditioning) this can be a quick meal if you're on the go, an easy breakfast, and it comes with a pretty cool shaker that is easy to use, and easy to clean. 

If you want to try it, you get 15 off first order at www.logicalloss.com/huel 

My First Impressions With a Rowing Machine

After going down many a rabbit hole on YouTube, I was looking for either a Sunny Health & Fitness Phantom Hydro Water Rowing Machine - SF-RW5910($599), and another "top of the line" rower was the Century 2 Model D (Rowerg) which now goes for $1200. That's a bit nuts. I started watching ebay, and a friend of mine told me to watch Facebook Marketplace. 

I started checking Facebook Marketplace more and more (and liked the idea of searching for things in my neighborhood. Sure enough, I found someone near me selling a brand new Century 2 Model Dfor $400 off the price of a new one (even more if you tag on shipping, accessories). It was still very impressive. I knew what I was getting into. One video pointed out that, unlike another exercise where you can kind of multitask, you need to focus while rowing (and it can be boring). 

The manual said to start slow with 5-minute workouts (which I did) I eventually increased and tried this exercise videoto start as a beginner. 

So far I'm happy, and I'm already feeling my upper body start to benefit. I'm going at a pace (slower than suggested or I'd kill myself - and that's fine). 

If you're looking for used equipment you might check out Facebook Marketplace.

JOIN THE LOGICAL LOSERS

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WEIGH IN

Weigh In: 235.7 (down from from 237)

Today we are looking at Sugar. Depending on who you read the recommended amount of Sugar is

25g for women

38 g for men.

According to this video she said the world health recommends 50g or less with a goal of 25 g. (four grams of sugar is 1 teaspoon of sugar).

This is not so much the sugar that comes in food, but the sugar that is added.

Some associations say 10 g per day. The bottom line is, if you're listening to this podcast my guess is you're getting more sugar than you need (I know I am and in June I'm going to purposely try to cut back).

The fun thing about sugar is it has 60 NAMES (WTF?!?!). see http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.YLVHS6hKiUk (right-hand side column)

Become a Logical Loser

Do you get value out of this podcast? Join the Logical Losers accountability club at www.logicallosers.com and find the support you've been looking for.

Check Out Our Favorite Fitness/Weight Loss Resources

I've assembled some of my favorite tools and resources in one place. see

https://www.logicalloss.com/p/resources/

Steps to Take:

Read the label and avoid sugar, syrup, or things that end in "Rose (like fructose)

Eat more protein with meals to keep you full and avoid cravings.

Soda and other drinks are often a huge culprit (the 8 oz can of mountain dew has 25 g of sugar.

Don't worry about sugar that comes in fruits as they also have fiber and nutrients. This is more about added sugar.

Don't swap natural sugar for a sweetener as those often are not healthy.

Realize cutting down sugar (cause it's in EVERYTHING) is very hard.

If you eat some birthday cake, don't punish yourself. Enjoy the occasional piece of cake and get back to focusing on good options.

BOTTOM LINE

The bottom line is that it’s not as simple as “all carbs or all sugars are evil”.

By following some simple rules, you can include some sweetness in your life in a healthful way:

Satisfy your sweet tooth with fruits (and sweet veggies). Their high content of fiber, water, and other nutrients, makes them a net win.

Avoid sugar-sweetened beverages and liquid sugars, because they ‘whack’ your system hard and fast, and can fuel overeating.

Avoid refined grains, as they cause your blood sugar to spike even more than pure sugar!

Moderation, moderation, moderation. The dose (and context) make the toxin!

SOURCES

8 Ways Food Companies Hide the Sugar Content of Foods

https://www.healthline.com/nutrition/8-ways-sugar-is-hidden#TOC_TITLE_HDR_2

11 foods that have more sugar than you think

https://www.cnet.com/health/nutrition/foods-that-are-surprisingly-high-in-sugar/

How Much is Too Much Video

https://youtu.be/F-qWz1TZdIc

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Today I bring on Michael Merlino from https://www.inflightrunning.com/ who joined the School of Podcasting who is has been a fitness trainer for 23 years. 

WEIGH IN

I'm down 1.3 lb.

TOPICS COVERED

04:39 3 Main Components of Fitness

10:00 When Dave Overdid it

11:41 Full Body Vs Split Body Workouts

13:24 Studies on Getting Hurt

14:21 Females Who Are Worried About Bulking Up

16:56 How Important is Tracking Workouts?

18:50 Nutrition Insights

23:33 Client Story

Here is an App that makes it easy to do HIIT.

APPLE

https://apps.apple.com/us/app/seconds-pro-interval-timer/id363978811 

GOOGLE

https://play.google.com/store/apps/details?id=com.runloop.seconds.free&hl=en_US 

Here is a tutorial on easy to Seconds Interval trainer

https://youtu.be/DVN5Jn6yZUk 

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Will Smith is going to document losing his "Dad bod" (a big belly) on YouTube. He didn't say how. When I asked uncle Google how to lose a Dad bod here are some tips from the top results:

Lose Cardio and Do More Weight TrainingYou can get the benefits of cardio by doing HIIT like a weight lifting circuit trainingGet a Scale that shows weight and body fat. See the resources page. This way you can measure more than one level of fitness.Eat protein and veggies for breakfastDitch the booze and SodaDrink plenty of waterGet plenty of sleepTake Vitamin D

Interesting Insights

Chili is the ultimate dad bod buster thanks to its mix of vitamins, minerals, protein and, especially, its beans. Think of every bean as a little weight-loss pill. One American Journal of Clinical Nutrition study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less than those who didn't even though the bean eaters consumed, on average, 199 calories more per day.

Researchers at the University of Utah monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four. The scientists reported that you may burn 2 percent fewer calories if you're dehydrated. That may not sound like a lot, but a moderately active man will burn between 1700 and 2000 calories a day. A 2 percent drop means—which means between 34 and 50 calories a day, which means somewhere between 3.5 and 5 pounds per year.

It's been a good run with Dave, but now it's time to start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. 

Sources:

Lifehacker

EatThis.com

Fitness19

I Bought a Massage Gun

I bought aBob and Brad massage Gun. Why? Because I had seriously sore muscles (my legs) after jumping into the deep end too quickly. I thought this might help. I tried what looked like a bumpy rolling pin, and it didn't seem to help.

Using the Massage gun seemed to help my legs. I didn't use it one night and used the other. Keep in mind this didn't eliminate sore muscles, but it did reduce the amount of soreness.

The unit is super quiet and easy to swap heads. I like the one that is someone like a shock absorber.

A couple of things to keep in mind:

Read the directionsDo not put use this on your neck/spineIf it hurts (in an OW! kind of way) stop doing that.

At Amazon is has 820 ratings with an overall score of five stars. Bob and Brad are physical therapists.

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Weigh In

I'm sad to report that I'm up 1 lb and I'm at 235.

Resistance Bands Hurdles

I bought a Hyfitresistance band set. It's high-tech portable, and kind of geeky. It needs a door that opens out. All of the doors on my bedrooms open out (not in).

I also noticed that to work all of your muscles you will need to work different muscles you will need to move the location of any door anchors.

What I did was bought multiple door anchors and used a closet that I don't need to get into too often. I have one on the top and bottom and one in the middle.

If you're new to resistance bandsthis has a set of bands and the door anchors I mentioned built-in.

The last thing I bought was a good old-fashioned door stop.

By adding three-door anchors and the doorstop, I think I've got a working system. As always be careful and contact a doctor before doing any exercise.

Fit After Fifty

I purchased a package from Fit After 50. Seems a little gimmicky, but I'm going to give it a shot

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Vitamin D is a nutrient that your body produces when you are exposed to sunlight. It is also found in food, including fish and eggs. You might be wondering if you need Vitamin D in your diet because of the COVD (Climate Change). There have been many cases where people were deficient due to lack of exposure to the sun. In this blog post we will talk about what Vitamin D does for your body, how much do you need, and if it's possible to take too much?

Weigh-In

I am down a smidge to 234.5. I've removed cereal from my house (as I can't eat "just one bowl") and I'm slowly eating less meat after looking into a more plant-based lifestyle.

What is All This Talk About Vitamin D?

Vitamin D Deficiency

Much of this information is from this website

In the United States, 41.6% of the total population is deficient. The symptoms of a Vitamin D deficiency are not always as easy to identify, especially if you're out in the sun. Many people live healthy lives without experiencing problems from this condition, but for some, it could mean loss of joint function or issues with muscle growth and recovery time.

The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children in developing countries. Rickets has been mostly eliminated from Western countries because of the fortification of some foods with vitamin D.

Deficiency is also linked to osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.

What’s more, studies indicate that people with low vitamin D levels have a much greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases like multiple sclerosis.

Finally, vitamin D deficiency is linked to a reduced life expectancy.

Two Types of Vitamin D

Two main dietary forms exist

Vitamin D3 (cholecalciferol). Found in some animal foods, like fatty fish and egg yolks.

Vitamin D2 (ergocalciferol). Found in some plants, mushrooms, and yeasts.

Of the two, D3 (cholecalciferol) seems to be almost twice as effective at increasing blood levels of vitamin D as D2.

Benefits of Vitamin D

Reduced risk of osteoporosis, falls, and fractures.Better strength. Vitamin D can increase physical strength in both upper and lower limbs.Cancer prevention. Vitamin D may help prevent cancer. One study noted that 1,100 IU per day — alongside calcium — reduced cancer risk by 60%Depression management. Studies show that vitamin D may ease symptoms in people with clinical depression.Reduced risk of type 1 diabetes.Improved mortality. Some studies suggest that vitamin D reduces people’s risk of dying during the study periods, indicating that it may help you live longerHowever, many of these results are preliminary. According to a recent review, more evidence is necessary to confirm many of these benefits

How Much Should I take?

This seems to be up to debate.

400 IU (10 mcg): infants, 0–12 months

600 IU (15 mcg): children and adults, 1–70 years old

800 IU (20 mcg): older adults and pregnant or breastfeeding women

Although adequacy is measured at 20 ng/ml, many health experts believe that people should aim for blood levels higher than 30 ng/ml for optimal health and disease prevention

According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU. This is interesting as many manufacturers are selling pills there the dose is 5000 IU.

It May Need Other Nutrients to Work

Some researchers claim that fat-soluble vitamins work together and that it’s crucial to optimize your vitamin A and K intake while supplementing with vitamin D3.

This is especially important for vitamin K2, another fat-soluble vitamin that most people don’t get enough of.

Magnesium — another important mineral often lacking in the modern diet — may also be important for vitamin D function.

What Happens if You Take Too Much?

It is a myth that it is easy to overdose on vitamin D.

Vitamin D toxicity is very rare and only happens if you take very high doses for extended periods.

The main symptoms of toxicity include confusion, lack of concentration, drowsiness, depression, vomiting, abdominal pain, constipation, and high blood pressure

Where to Buy Vitamin D?

In looking for sources, I found Amazon Elements which is Amazon now selling supplements. A bottle of Vitam D3 is 10.99 for 180 capsules if 5000IU vs Nature Made at 14.72 for the same bottle.

Please remember, I'm not a doctor or a trainer. Please consult your logical doctor before taking supplements.

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After noticing that I don't know any over-weight vegetarians. I've been thinking about moving to a more plant-based diet. Then I was approached by Oliver Mnakondo and I checked out some videos and I just noticed the heart of a servant. He really just wanted to help people feel better, and help your body (and throw away those medications

His Book is THE PLANT-BASED NUTRITION : HOW IT'S GOING TO CHANGE YOUR LIFE (WEIGHT LOSS,SPORTS,COOKBOOK,WELLNESS PLANT-BASED,WHOLEFOOD Book 1)

It is also available on Audible. You can get it for free at http://logicalloss.com/freebook

TOPICS:

The Weigh In

Oliver Mankondo Conversation

What about Protein

What Inspired Oliver to Stop Earing Meat?

How Did Your Body React?

Should I Go Cold Turkey?

Do You Ever Crave Meat?

Where Did You Find Recipes?

Do You Crave Vegetarian Foods Now?

What Inspired Oliver to Write the Book?

What is Inside the Book?

What Has Been the Biggest Surprise?

What Other Medical Conditions Disappeared?

What is At His Website?

Different Varieties of Vegetarianism

Testing the Waters

Get More Information at Oliver's website

http://oliviermankondospeaks.com/

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Stu Schaefer has been helping people transform their bodies - and lives - for the last 20 years. He is an expert at resetting a person's body and putting them into a Thermogenic state so they burn fat automatically. He's the author of Lifetime Physique and The Novo Method. And he has been featured on radio and TV all over the country.

Today he shares three tips to help your body into a state to promote Termogenic Weight-Loss

Topics include:

What is The Thermogenic State

The Current Fad: The High Fat Diet

Tip 1 Eat Breakfast

The Bell Curve

Night Time Snacking Isn't Healthy

Eat It Tomorrow For Lunch

Battling Cravings

Whole Food Supplement

Proteins At Every Meal

Multiple Meals a Day

Fasting and Your Metabolism

Gift for Listeners

FREE GIFTS FROM STU

Bonus 1: The Metabolism Quiz

Are You Causing Your Body To Store Fat And Burn Muscle? You'll Find Out Once You Take The Quiz!

Bonus 2: The Thermogenic Weight-Loss BLUEPRINT

Discover The Proven System That I Use... And All My Clients Use... Because It Flat Out Works!

You'll Learn How Easy It Can Be To Lose 5 Pounds In The Next 14 Days!

Go to https://stuschaefer.com/logical

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My Weigh In

In my last episode, I was 233. I'm up to 234. I was doing better. In January I completed my goals 50.4%. I February I got that up to 61.4% but as you can see there is room for improvement. Currently, I'm at 54% for March so I need to get my butt in gear.

Clay Groves Has Lost 19 lbs in Three Months

Clay is the Chief Fish Nerd at www.fishnerds.com he is one of my favorite people in podcasting and is nice enough to share what is working for him.

Clay chose to do one thing a month.

He has his treadmill set to10 on the incline.

January was to get on the treadmill

February was his diet.

He treated his health like he was an addict.

How to fight the SNE

March he added weight lifting

Fat wants fat - why it's hard to lose weight when you were fat.

Have Bad Minutes - not bad Days

Understanding your Emotions and Overeating

Dave signed up at Better Help

Kinky Fish

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If you are a regular Logical Weigh Loss listener you can skip this episode.

On 7/14 for about seven minutes I accidentally redirected my School of Podcasting show to look at the Logical Weight Loss podcast feed. If you're looking for the School of Podcasting your phone updated during that seven minute period.

Please search for the School of Podcasting and re-subscribe to the show to continue to receive episodes in the future. My apologies for the hassle you can go to www.schoolofpodcasting.com/subscribe for links if you need them.

This is why you don't do important feed stuff five minutes before you go to bed...

Dave Jackson 

2018 Hall of Fame Inductee

Podcast Consultant, Speaker, Author 

www.schoolofpodcasting.com 

Follow me on Apple or Android text " sop " to 31996

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I'm listening to the book Chasing Cupcakes by Elizabeth Benton and it's a really good book. If you find yourself starring at the fridge when you're not hungry, this book is for you. 

WEIGH-IN

I'm proud to announce that I'm down to 227 (1 lb since my last episode). 

WORDS MATTER

If you are somewhere where you can write, start a list of all the things you think you CAN'T do, and then start a list of things you CAN do. If you're like me, the CAN'T far exceeds the cans. We just love to beat ourselves up. We're good at it as we practice all the time. 

Elizabeth makes a great point in her book. If words don't matter (as we often blow off our self deprecating humor) then go in and write "YOU SUCK" on the mirror before your kids get up so they see it EVERY DAY. 

NOBODY would do that to their kid, but yet we say all sorts of negative things to ourselves EVERY DAY. Elizabeth says we need to quit listening to ourselves and instead start talking to ourselves. 

Over the years I've gone from thinking affirmations are "Woo-woo" to "I think these are helping" and with this example, I TOTALLY GET why affirmations work. 

If you're new to Audible you can get the book FOR FREE. If you don't like it return it. If you like it but don't want a subscription, cancel and keep the book. MORE INFORMATION

I'm a big fan of the ThinkUp App (for both iOs and Android) 

WHY THOUGHTS ARE SO IMPORTANT

Thoughts Drive Choices

Choices repeated turn into Habits

Your habits create Results

Your results inform your beliefs

Your beliefs generate more of the thoughts that drive choices, that drive habits, that drive results that drive beliefs.

Thought: "I have no will power."

Choice: You eat when you're not hungry

Habit: Eating at all hours of the day (hungry or not)

Result: Weight gain, self-loathing. That loathing leads to more negative thoughts. 

QUIT LISTENING TO YOURSELF AND START TALKING TO YOURSELF

When you start to recognize those negative thoughts, talk back to them, and you will slowly change those negative thoughts. 

I'm a big fan of the ThinkUp App (for both iOs and Android) 

Logical Losers Get 25 Weight Loss Affirmations

Become a Logical Loser by going to www.logicallosers.com and get a safe support group 9on Facebook) that helps hold us accountable. Be around people like you going through the same struggles. Be part of motivation Mondays. Weigh-in Wednesdays. Thankful Thursday and more items to help keep you on track.

It's only $5 a month and keeps the show going. 

See www.logicallosers.com 

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Today I talk about two books. One I loved, and one I want to take back. I also went back to some apps I use to use, and I forgot how much I like them. 

Streaks App 

Happy Scale

In a weird "double negative" kind of goal I set one negative goal of "Don't Eat Bad Food" and when I start the day it's checked. Hence, I have to purposely choose to eat bad food. 

I like Happy Scale (ios only) as it breaks your overall goal into segments and then shows your progress on each segment. 

Weigh In 

228. I'm at the same weight as I was on the last episode. 

Kevin Hart The Decision

I first got the book, The Fitness Mindset and while it talks about muscles, fat burning, exercise, supplements, it doesn't seem to talk about the fitness mindset. I've got about an hour left and this guy has talked about everything but the thing I bought the book for. 

Then I found Kevin Hart's book The Decision. It's what would happen if Tony Robbins, the Secret, and Kevin Hart had a baby. It's inspirational, uplifting and funny. 

You feel like Kevin is sitting across the table from you giving you a pep talk. For me, it helped this week. There were times when I wanted a Wendy's Frosty or Dairy Queen, and I "cowboy duped" and just hunkered down and got focused. 

I like his appendix which each chapter is a pep talk for specific sections. 

If you are new to Audible you can get the book for free by clicking here.

Become a Logical Loser

Get additional support and keep the conversation going by joining out support the group the Logical Losers where we have a safe place to bond together and lose weight. 

www.logicallosers.com

 

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I'm back from the road, and I'm ready to get back in the saddle. Last time I was 220.6 and I'm at 221.8 so I'm ready to recommit. 

Back Home is Back To Your Triggers

When I'm on the road I don't know where the closest ice cream place is. I don't know where all the bad stuff is located. That's a good thing.

You're Not Stupid

We all know what steps are good. Things like:

Getting enough sleep Counting your calories Drinking-Water Exercising Eating Fruits and Vegetables

We also know things that are bad such as:

Fast Food Ice Cream French Fries Chips Soda

So we know what we need to do, but we still do the wrong thing. That seems weird. I think its called being human. Don't beat your self up, but instead take a second and figure WHY you are making these bad choices. WHAT TRIGGERED YOU?

The sooner you figure this out, the sooner you can come up with ways to not get triggered. 

When you look at your actions ask yourself, "Is this going to lead me to lose weight or gaining weight?" If it's not going to move you in the right direction STOP. 

Table of Content

01:15 Weigh In
03:00 Black or White - Good or Bad
15:38 Upright Go Review
19:16 The Stupidest Way To Start the Day and it Works

Posture Training With Upright Go

I got an Upright Go 2 to help me sit up straight and it does that really well. However, I also slouch (move my shoulders inward). You can sit up straight and still slouch and there are braces and such to help get your shoulders in line. The Upright Go vibrates when you stop sitting up straight. It's pretty cool. 

Start The Day in a Goofy Way

I listened to Zig Ziglar "See you at the top" and he was talking about starting the day by clapping your hands and saying "Today is going to be a great day." It sounds goofy. I say try it. It seems to work. 

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Today I weight in a 220.6 - down 4.2 lbs

Losing Weight on the Road

A quick way to burn some calories is to take the stairs on any breaks. I did this two to three times a day and according to my Apple watch, my heart rate was in the "exercise zone" without getting covered in sweat.

I found that because I stayed busy, I barely ate (typically a large salad at night). If I can do this on the road, I should be able to do this at home. 

Music Makes Exercise Fun

Exercise and fun are two words that don't typically go together, but for me, I made a playlist in Spotify and it has songs that "Pump me up." The "fun" is "pushing" during the chorus and "regular exercise" during the verse. This gets my heart rate up and keeps it there. 

When you win the super bowl you are covered in confetti. I now consider sweat my confetti when I exercise and smile when I start to feel it run down my back. 

A Great Book For Tough Love

A no-holds-barred, tough-love guide to dealing with your emotional issues and changing your mindset in order to finally lose weight, from the creator of weight-loss reality TV, including The Biggest Loser and Extreme Weight Loss.

I got this book via Audible, but it's also available in Amazon for the kindle, and paperback.

A Ring with a TON of Power

Your new secret weapon for personal improvement. It's a ring that measures everything an Apple Watch or Fitbit might measure AND THEN SOME. 

A friend of mine had one and was telling me the true power is it gives you a rating on how your body is. This helps you avoid over-exercising and being too sore (or in my case getting sick). 

They are $300 at https://ouraring.com/

Biggest Loser is Back

The biggest loser is back. I have a Facebook group to talk about the show HERE. The thing I noticed this week is the team that lost seem to have the worse attitude. One guy kept saying "It's impossible." The trainer corrected him and said "Not impossible - I'm Possible." 

Check out my Biggest Loser Fan Cast

Logical Losers Support Group

Help support the show by buying me a coffee, or join the Logical Losers support group ( a private facebook group) and help keep the lights on here at the Logical Weight loss show (and get the podcast Advertising-free. 

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Weigh In

I am down to 224.8 ( a .6 lb loss). Not great, but its better than going up. 

Brittany Runs a Marathon Review

This is a fun comedy with some serious undertones. I really liked it. Ladies this has some other things that you will connect with that as a guy didn't connect as much, but I can still appreciate it. 

I really love one part of the movie where her friends are not being supportive, and you finally start to see Britanny start to stick up for herself. 

see https://amzn.to/2Gw1mhQ

Super Size Me 2: Holy Chicken!

This movie gives you a glimpse into "Big Chicken" and the lovely US government. I really loved the movie as it clues you into marketing jargon that tricks us into thinking things are healthy when they are not. This is not an "anti-chicken" in a "we are killing chickens" kind of way (the moviemakers seem to understand you need to kill them to eat them). You do see where these birds are raised and bred to gain so much weight so fast that they often have heart attacks - and that is seen as a good thing. 

see https://amzn.to/36sqzUM

Commit to 3 App

CommitTo3 is a daily task management system that increases productivity through focused tasks and peer accountability. Accomplish more and achieve success — all with the help and support of your team.

Each day you pick THREE things you need to get done by the end of the day. You can invite friends and family to be on your team and everyone can see everyone's tasks (so you might want to leave "have ore sex" off the list). This way you can see when someone if not hitting their marks on a consistent basis and offer support. To use the app you need to subscribe for $3/year (not a typo). 

Commit to three on Apple

https://podclick.me/committo3ios

Commit to three on Android

Click Here

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see www.supportthisshow.com

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I started the year at 225.3 and after losing a few pounds, I'm back to 226. This is partly due to me going out of town for the weekend. I tried to do things like skip breakfast and I even exercised one day. None the less my scale went up when I got home. With this in mind, I got up today and exercised early. 

MY NOT SO LUCKY GREEN SUIT

I had to wear a suit to a speaking gig and I hadn't worn a suit in a while. To make a long story short none of my suits fit. I'm at least 20 lbs heavier than I was when I last wore a suit. 

The fun part of this is there is only one person blame. I was not a fan of myself at that moment. I took that time and turned off my phone, TV, computer and just took some time to embrace how bad this felt. I DO NOT WANT TO FEEL THIS WAY. It hurt. 

WHY CAN'T WE GET UP TO EXERCISE

To get to Boston I had to get up at 5:30 AM which is EARLY for me (very early). Yet, when the alarm went off I got up in a slight panic, took a shower, finished packing, and got out the door on time.

WHY? Because I had to. I had one shot to make my flight. If I missed my flight, I didn't have the money for another ticket or fee to get another ticket.

WE NEED TO KEEP THE SENSE OF URGENCY

We need to think of the opportunities we have to do the right thing as a plane. We have ONE SHOT to get it right and embrace that urgency and do the right thing. 

NOTHING feels as good as watching the scale go down on a consistent basis. No taste gives you that feeling. 

You're smart.

You know the lies we tell ourselves.

Quit listening to the lies. 

You can do hard things (you do every day).

Consider me your uber driver here to take you to the airport to catch the plan to onederland. 

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I started the year at 225.3 and after losing a few pounds, I'm back to 225. It's frustrating. I was doing good, but by skipping a few days and not really paying attention to my calories, and not exercising they came right back.

The other thing that is killing me is a lack of sleep. My ears ring all the time and have for years, but for some reason, it's starting to affect my sleep. When I set an alarm to get up an exercise it takes an Olympic effort to get out of bed.

It seems unfair that I can work for two weeks straight and lose two lbs, and stop for two days and gain it all back. The reason it seems unfair is because it is. You know what else it is? Reality. We have to find a way to deal with it.

LOSING WEIGHT IS HARD BUT THESE MAKE IT EASIER

STOP DRINKING YOUR CALORIES

I started finding myself drinking the occasional coke, hot chocolate, etc. If you can stop drinking calories, you will be amazed at how that will boost your efforts.

STAND INSTEAD OF SIT

Standing desks have come down in price (they use to be around $1000 and now some are under $100 with electric desks coming in around $300).

According to Jillian Michaels standing burns 1.5 the number of calories. If sitting burns sixty calories, standing burns ninety. 

AVOID CHEAT DAYS

The idea is to have a sustainable life. We try to be good Monday through Friday and then on the weekend we indulge and when we do WE GO ALL IN and erase all the work we did during the week. 

BUT ITS SO HARD TO BE GOOD 100% of the TIME

If we can be good 80% of the time we will make progress. You want a hamburger? Fine. Have a hamburger but skip the fries and the coke. You can have both. 

You want 80% of the calories you consume in a day to be better view calories. The Noom app does this. There are green foods (eat as much as you like), Yellow Foods (Be cautious), and Red Foods (WARNING!). You want to avoid the Red foods, and keep the yellow food in check. You are looking for balance. 

By using the 80/20 rule you are not depriving yourself 100%. Sure there will be things you have to postpone, but the ability to enjoy one item can take some of the dread of dieting, and the same of dieting, and make you feel a bit normal. 

Become a LOGICAL LOSER

Join our accountability club at www.logicallosers.com

 

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Weigh-in: I'm up 1.6 lb back to 225.3

I skipped a workout (typically every other day) and said, "I'll just end up doing two workouts back to back days." In other words," I"ll do it tomorrow."

So I did and I'm here to tell you my body doesn't like it. In the long run this won't work. So this episode is for me to listen in the future to remind myself that as hard as it is getting on my exercise bike, getting off I always feel proud with a boost of momentum to start the day. 

Building Self Discipline

An article in Entrepreneur stated

Know your weaknesses Remove temptations Set clear goals and have an execution plan Build your self-discipline Create new habits by keeping it simple Eat often and healthy Change your perception about willpower Give yourself a backup plan Reward yourself Forgive yourself and move forward

I didn't know "captain obvious" worked for Entrepreneur magazine. 

 

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I was reading an article and it had a great plan. 
Track your feed for 10 days and look at those days where your weight maintains. Then take the average of those days and subtract 500 calories. 
So if you had
2100
1900
2200
1950
2300
1876
2400
1911
2145
1978
The average is 2076 
Subtract 500 calories and you get 1576 calories per day.
The key to this is to take the calories of the days you maintained. Guys don't want to go below 1500 calories and Women shouldn't go below 1200.
ONE MEAL
I had "Christmas" last weekend as my brother goes out of town and the meal put 2 lbs on me the next day. For me looking back, a strategy would've been to:
Put the food away after the meal. 
Get the cookies off the table 
In general, out of sight out of mind. Especially if you keep telling yourself, "OK, this is my last one..." then you know you are having an issue. Get it out of sight. 

Mentioned in this Episode
What Is a Calorie Deficit, and How Much of One Is Healthy? 
Healthy Wage 
Noom App 
Try the free CSS beautifier lets you easily beautify stylesheets for your websites.

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Weigh In

First things, I'm down .3 lbs. Not a huge win, but not a loss.
 
Currently, the Noom app is giving me Green, Yellow and Red foods.
 
The Most Addictive Foods

Interesting article on the most addictive foods (hint its not broccoli)

Eat Yourself Sexy 
I found an interesting show called Eat Yourself Sexy on Amazon Prime, and while the show has some "meh" reality TV isms, I liked that you can spot what OTHER PEOPLE are doing wrong. Watch an episode or two and then go into your kitchen and pretend you're on the show.
 
I also thought it was interesting that in 8 weeks women were losing 2 dress sizes and those that exercised (in addition to changing their diet) lost 20 lbs in 8 weeks (amazing what a little focus can do).

Rolling Your Muscles?
 
I bought a Doeplex Muscle Roller Massage Stick and I'm not sure it really does anything. I tested by just rolling my right leg, and so far don't feel any large difference.
 
Become a Logical Loser
Get the show advertisement-free, and join our safe private Facebook group as we support each other and hold each other accountable. Go to www.logicallosers.com

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Today I share a new strategy when it comes to weighing yourself. I've updated the weigh-in spreadsheet for the Logical Loser Support Group to use this strategy

By adding a weekly average option it really is a red flag when you see your weekly average go down. You might also have a bad day (but have had a few good ones) and the week isn't as bad as you think. 

Stress and Weight Gain

See article 

Not too Late to Join the Weight Loss Challenge

It's only $20

see https://podclick.me/ffc2020 

Become a Logical Loser

This is our private Facebook accountability group. It's a safe place to ask for help, get support, and help you reach your weight loss goals. 

Logical Losers also get the show advertisement free.

Go to www.logicallosers.com

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Weight update. 

November 5th I am at 226. 

November 19th 225. 

Different Types of Food Triggers

Behavior Chains start with triggers:

Environmental
Biological
Mental
Emotional
Social
Triggers Produce Thoughts

Thoughts Lead to Actions

Actions lead to consequences

Consequences 

Physical
Psychological
Physiological
Emotional
This example is from Noom

Mentioned in This Episode
5 Ways to Battle the Holidays

Noom Weight Loss App

Join the Fitness Focused New Year

 

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Weight update. 

November 5th I am at 226. 

November 19th 225. 

Join the Healthy Wage Challenge

https://hwage.co/1408044/

Lose 6% of your weight by February

Controlling Your Attitude

I've been pretty good on hitting my benchmarks:

10 glasses of water

7 hours of sleep

30-60 minutes of exercise

1900 calories. 

And yet.... 

Trust the process. Hang in there. 

Mentioned in this Episode

Zero Fasting App

Available on Android and Apple

Life Fasting Tracker (available on Apple or Android)

https://lifeapps.io/apps/life-fasting-tracker/

Diet Fiction

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Weight Update

Last episode on October 19th I was 228.3. Today on November 5th I am at 226. 

How Do I See My Step Count on an Apple Watch?

Press the button on the side and scroll down until you see "all Apps" and choose the activity app and then scroll down.

Calibrating your Apple Watch

While wearing your Apple Watch, go to a flat, open outdoor area that offers good GPS reception and clear skies.  If you have Apple Watch Series 2 or later, you just need your Apple Watch. If you have Apple Watch Series 1 or earlier, bring your iPhone for GPS. Hold your iPhone in your hand, or wear it on an armband or waistband. Open the Workout app. To start, tap Outdoor Walk or Outdoor Run. To set a goal before starting, tap. Walk or run at your normal pace for about 20 minutes.

If you don't have time to finish the workout, you can complete 20 minutes over multiple outdoor Workout sessions. If you work out at different speeds, you should also calibrate for 20 minutes at each of the speeds that you walk or run.

Whenever you walk or run outside using the above steps, your Apple Watch continues to calibrate the accelerometer by learning your stride length at different speeds. Calibration can also improve the accuracy of your calorie calculations in the Workout app, and the calorie, distance, Move, and Exercise calculations in the Activity app. 

Starting a New Habit Isn't Easy

I had a weird situation where I ended up getting very early. It wasn't fun, but it got me going in the right direction. It wasn't fun but I've kept doing it. 

New Healthy Wage Pays You To Lose Weight

Using a site I found called Healthywage, I started a group contest where you put in $20 total (roughly $7 a month for three months) and those that make their goal of 6% weight loss split the pot. For me, I currently weight 225. Six percent of that is 225X .06 = 13.5 lbs. Divide that by 12 weeks and you get 1.12lbs per week (doable, but you need to remain focused).

If you want to challenge yourself privately, you can put in a certain monthly amount that you pay each month. At the end of your challenge if you've met your goal you get your money back and then some. If I bet $50 a month for nine months I earn 521.52 (15.89% return). If I bet $40 a month for nine months I earn $417.22 ( again 15.89%). They pay you by check. 

If you don't make your goal, you lose your money. 

Cheaters Never Win

You download their app and the privately record yourself on video weighing in. 

Join our Challenge

November 29th through February 22nd (especially starting the day after Thanksgiving). It's only $20. See https://www.healthywage.com/join/logical-weight-loss/

 

Become a Logical Loser

If you would like to support the show, go to www.logicallosers.com

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I've seen commercials for the Peloton bike and I was getting sucked in. I had some friends who were talking about how their apartment building has one, and they spoke about how these live classes were really addicting. I saw where you can get one for $59/month, but in digging around I found out that Peloton wasn't the only company providing this type of experience where you basically turn your home into a gym. 

The NordicTrack S22i has a ton of features and is in the same price range so I wanted to compare the Peloton Bike vs the NordicTrack S22i

NordicTrack S22i

Price: $1999 
Assembly $249

iFit Coach - Free for 1 Year ($15/month after year 1)

or 5 accounts for $33/month

Year One Expense: $2248

Year two subscription $180

"normal" pedals, heart rate monitor, weights included

350 lbs capacity

 

Peloton Bike

Price: $1999 
Assembly $250

Subscription $39/month

Year One Expense: $2713

Year two subscription $468

Changing pedals (or anything) on the Peloton voids your warranty

297 lb capacity

 

Similar Items

Both steel frames

Both silent flywheels

Both hold weights, and water bottles, interactive training

Peloton Bike Advantages

Half a foot shorter (takes up less room)

Blooth options for headphones

Can stream video to larger devices (streamcast)

 

NordicTrack S22i Advantages

Weights come with bike, you can use normal shoes, heart rate monitor included.

Toe cage or flat side pedal 

Changing pedals or seat does not void warranty

Digital Resistance (24 levels)

iFit coaches can automatically adjust

 

Warranty is Better on NordicTrack S22i

The Frame has a lifetime warranty on the Nordictrack S22iwhere the Peloton frame is only under warranty for five years. 

The parts on the Noridictrack is three years compared to one year on the Peloton

Both have labor for one year. (remember its super easy to void the Peloton review)

I Don't Understand Peloton's Subscription

If you DON'T have their equipment you can subscribe to their app for $19/month. If you are a customer (and have their equipment) they charge you MORE ($39/month) 

You CAN have UNLIMITED users. The Nordictrack (for families) is $33/month for five people. (or $15/month) for one person. Nordictrack is Google Maps Compatible. 

Peloton has referral codes for customers where you can get $100 off accessories. You can search on

A Cheaper Alternative is the Echelon Smart Connect Bike EX5

With The Echelon Smart Connect Bike EX5 the biggest difference here is you supply the screen (iPad), and your warranty is only 1 year, and like Peloton you need to add the heart rate, weights, etc. 

Start Where You Are With What You Have

So I dig out my exercise bike. It was buried (join the logical losers to get access to the pic) 

I dug it out, and I've been writing it this week ( down from 226.8 on 10/2 to 

225 today) and I have never finished riding and felt worse. I was sweaty, and feeling proud. I'm watching Netflix and Hulu on my TV while I ride. It may not be a young screaming person on a bike, but it inspires me and stops it from being boring...

So I didn't spend $2000+ dollars and it seems to be working. 

The Green Circle on the Apple Watch

The green ring on an Apple watch represents exercise (called the exercise ring) and it shows how many minutes of brisk activity you've completed so far

Open the Workout app. To start, tap Outdoor Walk or Outdoor Run. To set a goal before starting, tap. Walk or run at your normal pace for about 20 minutes.

If you don't have time to finish the workout, you can complete 20 minutes over multiple outdoor Workout sessions. If you work out at different speeds, you should also calibrate for 20 minutes at each of the speeds that you walk or run.

Whenever you walk or run outside using the above steps, your Apple Watch continues to calibrate the accelerometer by learning your stride length at different speeds. Calibration can also improve the accuracy of your calorie calculations in the Workout app, and the calorie, distance, Move, and Exercise calculations in the Activity app. 

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I'm Back! at 226.8

After writing a book, I'm back and up in my weight. I could cry and beat myself up, but I just looked at the calendar and said: "October 1st the day I turn this thing around." I reset some data in my apps, starting getting up a little earlier, walking a little more, paying attention to my water intake. I've even cleaned off my exercise bike as its fall in Ohio, and only a matter of time until the snowfalls. 

Don't let yourself get complacent with your health. What used to scare the crap out of me is now slowly becoming the norm. That is something that can't happen. These happen in small increments, and we kind of let them fly under the radar as these bad habits and inches, um, inch their way into our lives. 

I did find an article on what famed Quarterback Tom Brady (he is a bit of a freak of Nature). See it at  https://tb12sports.com/blog/what-does-tom-brady-eat 

I'm glad to be back, and ready to get motivated.

Thanks for being a patron!

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Today I am joined by who does the Big Fat Podcast

Description:

Having been overweight for most of his life, Daniel Rosado experiments with his diet and starts to lose weight. The struggles and successes are all documented here as well as interviews with health and fitness experts. If you are ready to take action and make changes to your health, the Big Fat Life Podcast is here to help.

Follow him on Instagram at https://www.instagram.com/bigfatlifepodcast/

Today we hear:

Daniel's "ENOUGH!" moment How he found a nutritionist What hasn't worked for him His advice for anyone feeling discouraged Dave's carb experiment

His show is Big Fat Life Podcast and is available in Apple and Google

 

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Weight Check-In

224.4

When I last recorded I was 224.4 and as of today, I'm at 224.3. Am I happy that I went down a tenth of a pound? Not really. If there was a silver lining, in my weight update its that I was traveling for a week where I was stuck eating hotel food. I did take one step in planning and took some Advocare Meal Replacements with me and drank those for breakfast and skipped my lunch (attempting to do a slight version of Intermittent Fasting). With the news I received in this episode, I have new motivation.

Withings BPM Connect Review

Recently I added an Apple Watch to my tools of tracking my health along with My Fitness Pal, Sleep Cycle, and Streaks apps. As I started to investigate the Apple Health app and what tools worked primarily an Apple Watch (but also a Fitbit in case that is you). I really like my Withings Scale, and on their website, I see where they have a wireless blood pressure device called the Withings BPM Connect. It's around $95 and it's cordless and wireless. This is great for people who travel or want to store it in their desk (which is what I do).

I take it out, and put my arm in the sleeve and press one button, and it takes my pressure and displays it on the unit (along with a hint if I have an issue or note) and automatically sends it to their app which then shares it with Apple health. It was so easy to use.

High Blood Numbers

When your doctor takes your blood pressure, the results are two numbers, with one number on top (systolic) and one on the bottom (diastolic), like a fraction. For example, 120/80 mm Hg.

The top number refers to the amount of pressure in your arteries during the contraction of your heart muscle. This is called systolic pressure.

The bottom number refers to your blood pressure when your heart muscle is between beats. This is called diastolic pressure.

Both numbers are important in determining the state of your heart health.

Numbers greater than the ideal range indicate that your heart is working too hard to pump blood to the rest of your body.

Check out the New Challenges

We have a daily step goal streaks, and "total steps" challenges starting in September.

Check out the challenges.

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Kayla Cox is the author of the book, "The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted" she has 30 thousand subscribers but the reason I'm excited to have her there is she has lost 80 lbs AND KEPT IT OFF. 

She is married and has three kids, and currently is on the road in her RV and today she shares

What inspired her to "do something"  How she finds the time to exercise How she selected six miles as the goal for each day Why you can not be perfect and still get results She doesn't count calories, carbs, and has a cheat day How she worked her way up to eating one meal a day What she does in maintenance mode

More From Kayla Cox

Her website is www.sixmilestosupper.com

Check out her book The Laid Back Guide To Intermittent Fasting

Her website has courses, her blog, resources, YouTube and more

Support The Show

Become a logical loser and join our support group where we all lose together see www.logicallosers.com

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Fun in the Utah Sun

I have a pretty bad fear of heights, and I have sun poisoning. However with a little planning, and some help from a friend I was able to go hiking in Utah. It was a lot of fun, and the scenery was beautiful.  

I had some great conversation with my guide Elikgiute from the Travel Gluten Free Podcast. I asked the question, 

"If someone was making a movie of your life, what would this time in your life be called? for me I had a childhood, Jr High was awful. Then I had the 20's and alcohol. I had the 30s being a musician, and being married. My forties were marriage #2. Now that I'm in my fifites I've had some great experiences, but when I looked around some of my actions seem to indicate that I may be roping myself off from life and support. 

If I don't clean my apartment than people can't come over. If people don't come over I'm more likely to feel alone. 

If I take on more and more projects, then I don't have time for family and any kind of support (or in my case exercise and eating right). 

So taking a step back and not looking at YOU as a person, but instead trying to take a logical look at your actions you might say "those are not the steps that will lead to me achieving my goal." 

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I got a review in Apple Podcasts from Bridghside92

It’s depressing how much he bounces back and forth with his weight and seems to constantly make excuses as to why he keeps gaining weight despite the podcast before he talks about making better decisions or something similar. The guy is very relatable and I enjoy listening but it seems like he doesn’t really want to lose weight. Also, it seems like he is just advertising atomic habits the last several episodes and not really giving any other kinds of advice.

So I read this and thought, "He's right." 

“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.”- Zig Ziglar

“Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.”
― Paulo Coelho, The Devil and Miss Prym

“Most of us spend too much time on what is urgent and not enough time on what is important.”
― Stephen R. Covey

“It is not a daily increase, but a daily decrease. Hack away at the inessentials.”
― Bruce Lee

Mentioned in This Episode

Way of Life app

Nutrition of a Thomas' Cinamon Raisin English Muffin

Logical Losers Support Group

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Talk to Future You

I was listening to a friend's podcasts called "You Wanna Do What?!" (www.youwannadowhat.com ) and she had a great segment I wanted to pass along (as well as add some thoughts I had).

There is some food in front of you. You want to eat it. You know it's not a good choice. However, you really would love to eat it. Monica brought up a great point. Talk to your future self. In the past, I've said I never felt bad getting off of a treadmill.  I have felt bad waking up the next day and stepping on a scale and realizing that food choice that I knew wasn't good has had a negative effect on my weight loss efforts.

So Monica says to talk to your future self. Think about how future self will be. Ask yourself do you really need the thing you are wanting to eat. Ask yourself "tomorrow will I be glad that I _____" and if you answer NO, then you'll be glad you stopped yourself from taking bad steps.

Make Your Goals Attractive

I'm still listening to Atomic Habits (get it free on Audible) and he previously talked about habit stacking where I have stacked lifting weights while I wait for the microwave to finish. In the last chapter, I read he talked about taking things you know you should do and tie them to something you WANT to do. I do this during football season. I can only watch football if I'm on my treadmill or my exercise bike. The idea is you start to look forward to the exercise you have tied to the activity you want to do. This requires discipline and integrity. In other words, don't lie to yourself. 

If you say, "I'll walk around the block before I watch my favorite TV show, and decide "I'll walk around the block AFTER the TV show, you have to discipline yourself. This sounds a bit like parents trying to get their kids to eat vegetables. "If you eat your green beans, you get an extra 15 minutes of video games..."

I love the idea of tieing actions to things you want to do, but don't fool yourself.

From the Audience:

  Hey, my name is Caryn and I just started listening to some of your podcasts here recently and I have really enjoyed them. I like that you talk about what people really go through with their weight journey.   I myself have been on a "WEIGHT JOURNEY" for quite some time now and it never fails I give up when I plateau just because I get so discouraged that I am not losing weight and I want that instant gratification that I got from say the first 30-40lbs.   I started back in May(this time) on the Keto diet and lost 40lbs without exercise, then I lost my dad in October to cancer and kind of plateaued and then started to gain weight back. I had gained almost 10 lbs and was struggling with keeping it off. I would gain and lose it in the same week. I was basically going from 198 to 204 for months, so here recently since listening to your podcast and the Ed Mylett podcast, I have changed some things.   I decided I need to exercise more (well Duh), but also switch up my diet. Like I said before I was on the Keto diet since May, well I just switched to healthy foods and slowed down on my cheese intake. When I say healthy, I added in good healthy carbs as well, like I was able to have a baked potato and steak with salad the first night and it was so YUMMY. being on Keto you can't have stuff like that, I also switched to doing intermittent fasting just a couple times a week, not every day.   I was so shocked today being the end the 1st week of the change, I have almost lost 6lbs I started at 201.4 when I changed everything and now I am at 195.8. It was able to get me over thinking about giving up and has helped me focus on why I started doing this in the first place.   I started listening to your older podcast and have kind of skimmed through the list and listened to different ones and I just want to thank you for what you do, it really can make a difference in someone's life. - Caryn

Support the Show, be a Logical Loser

Be part of our private Facebook group by going to www.logicallosers.com

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Special thanks to Nick Florido for the $30

Today I share how I was doing everything I was supposed to do I:

Drink 60-80 oz of water
Get seven hours of sleep a night
Eat less than 2000 calories
Get 60 minutes of exercise or 10,000 steps
and yet the scale didn't move. In fact, in some days the scale went up. I was furious, and frustrate and I wanted to quit, but I didn't. I'm glad I didn't

Today I woke up and I hit my goal.

I focused on doing all the right things that lead to weight loss instead of the skill. On the Biggest Loser they had a saying, “Trust the process” and in this case I did

Inspirational Quote about Not Giving Up
“Character consists of what you do on the third and fourth tries.” -James A. Michener
“Winners never quit, and quitters never win.” -Vince Lombardi
“It always seems impossible until it’s done.” -Nelson Mandela
“How long should you try? Until.” -Jim Rohn
“There is no failure except in no longer trying.” -Elbert Hubbard
“You just can’t beat the person who won’t give up.” -Babe Ruth
“Never give up on something that you can’t go a day without thinking about.” -Winston Churchill
“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” -Dale Carnegie
“Never give up, for that is just the place and time that the tide will turn.” -Harriet Beecher Stowe
“You do what you can for as long as you can, and when you finally can’t, you do the next best thing. You back up but you don’t give up.” -Chuck Yeager
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Edison
“It does not matter how slowly you go as long as you do not stop.” ?Confucius
“If you fall behind, run faster. Never give up, never surrender, and rise up against the odds.” -Jesse Jackson
“Survival can be summed up in three words- never give up. That’s the heart of it really. Just keep trying.” -Bear Grylls
“Successful men and women keep moving. They make mistakes, but they don’t quit.” - Conrad Hilton

SUPPORT THE SHOW

Support the show and become one of the Logical Losers and support the show at http://www.logicallosers.com

Topics For the Future

Have you tried Theraworx Relief? I keep hearing about this product for sore muscles on other podcasts and was curious if you've tried it. If so leave a comment below

Start Your Own Weight Loss Competition

If you start going to start your own weight loss competition like the old “biggest loser” TV show, I've already done all the work for the calculations. Just put in your starting weight, and the weights as you weigh in, and the spreadsheet calculates your weight loss. Check it out.

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Go with me for a moment. Most of your friends come from your job. You are all close in age, you spend 40 hours together and often go to lunch together. In some cases, you even hang out after hours.

Then you hire a new person. They are also similar to your age. Then you notice some characteristics:

They seem to do things with little thoughts about long-term effects as you "only live once." They seem to talk negatively about many of the things you do They seem unfocused on your companies goals and are a bit self-centered. You try to ignore them, but every time you turn around they seem to be there. They seem to lie to you all the time

Would you want to hang out with this person? How frustrating would this person be?

How To Turn the Tides on Your Negative Inner Talk

Notice it Notice what you're doing when you hear it Talkback and tell them to go away

No matter what the inner critic has told you, you do have positive traits, although it may take you some time and discipline to retrain yourself to see them.

We all have an automatic selective filtering system that (our brain) will look for evidence in our environment that matches up with whatever we believe to be true about ourselves. We will then disregard other evidence to the contrary.

How We Feel About Ourselves Matters

Events + Thoughts = Emotions

If our thoughts determine how we feel, that means how we habitually think will determine how we habitually feel. (source)

Give Your Negative Talker a Name

I have a friend of mine who refers to his negative talker as "Grizz" as it's like a bear that roars at him to go eat bad things.

I think I'm going to name mine "Charlie." I'm not sure why, but I can hear me telling Charlie to piss off, so I'm going with Charlie.

Think about what kind of clothes this person would wear. Visualize this person.

Now That It's Easier to See The Negative You Pay Attention to Your Environment

The other night I found myself at an ice cream parlor. I thought to myself, why am I here? My inner voice told me one cone wouldn't hurt (lies).

What had happened? I had been asked by my ex-wife to attend a Christmas party with her. Not as a date (They actual date had something come up and she didn't want to go stag).

I wanted to help, and I'm not worried about us on a romantic level, but there was something in my gut that said this was not the best idea on the planet.

The next thing I know, I'm at the ice cream parlor.

Seeing Is Believing

I have a wi-fi- Digital Scale which automatically enters my weight into My FitnessPal. Consequently, I don't really look at it much. My scale shows if I went up or down from the last time I weighed myself (which is typically daily).

As the year is coming to an end, I downloaded all of my stats from Myfitnesspal and looked at the lowest and highest weight of the past years

My goal for years has been 185 lbs.  May sites say 190 is the top of the range, and so I wanted to go to 185

Then I say that in 2016 I was five pounds from hitting my goal. After each year getting closer (with 2013, 2014, and 2105 each getting closer). I also see them when I get close to 220, or 225, I ge mad and get dedicated and focused.

You Don't Need to Wait Two Weeks To "Start Over"

Here is what I've done

I'm using habitshare (I talked about this on a previous episode) to focus on the things I need to do (getting sleep, hitting calories goals, activity goals, etc)

I joined a Stepbet this helps me focus on being active

I bought a new treadmill (more on that later)

I'm going to enter my weight into a spreadsheet that shows what my goal weight should be. (All Logical Losers can get a copy of this spreadsheet)

My New Treadmill

I've said the best exercise is the one you do. I tried a manual treadmill, but in a nutshell, I just liked a motorized treadmill better. I didn't really bother me until it started snowing. My activity went down to nothing, and the weight started to come back up. It wasn't cheap, but I know it would get used. I pulled out a credit card (not my favorite way to pay for things) and but the bullet.

I bought a Horizon Fitness T101-05 Folding Treadmill that was on sale.

Here is what I like:

Built in blue tooth speakers

built-in racks for tablets

Featherlight folding

Super quiet

Goes up to 10 MPH and it also inclines

Here is what I think needs improved:

There are 40 different variations of programs that you can run, but the documentation on how to use them is poor.

The built-in fan is an absolute waste of time

Things to Know:

It's heavy. While you can fold it up and drag it around, it's very heavy so pick where you want it, and put it down.

From what I read, the Johnson company builds this brand all the parts for the unit, and they are well made and have won awards.

Conclusion

I've had it a week, and love it.

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So the Friday after Thanksgiving I was up 2 lbs. Today I'm down 1.5 lbs and I expect to be back on track tomorrow when I step on the scale. Here are some things to consider when coming off Thanksgiving.

1. Congratulations You're An American

We plan for Thanksgiving for about two weeks. People spend a lot of money on travel. It's a big deal. There are family traditions involved. For me, my family tried something new this year and we had Crackle Barrel cook our food and just picked it up, took it home and are it. It was delicious. No long lines shopping, the food was great. No cleanup. We also bought some pies from a local orchard and the apple pie was from heaven. My brother made some sort of no sugar pumpkin pie that was good as well (with Cool whip which we've stated before is not really food. We're not sure what it is, but healthy it is not). 

2. That Was Yesterday This is Today

When I woke on Friday, I wasn't stressed. I knew the scale was going to go the wrong way. I also knew with a bit of discipline, and determination, the weight I put on was not going to stay long. In general, I ended up eating two large meals on Thanksgiving by the time you track all the leftovers. I got back on the horse, and decided to go back to my intermittent fasting (currently going 16 hours from dinner to breakfast) and had a light breakfast. I made sure to drink plenty of water thanks to my Ulla Hydration Reminder, and as it is now cold outside I got on my exercise bike in my apartment. 

As for leftovers? Portion control. Don't cheat and walk around in sweatpants as you might have the day off. This is the day you get back on track. Don't over think it. Just do the stuff you know you should be doing. 

3. Don't Be Surprised

In the same way, I was not surprised my weight went up when I had over 2000 calories (even skipping breakfast), I was not surprised when the scale went back down. Doing the wrong things makes our weight go up. Doing the right things makes it go down. 

4. Only You Control Your Attitude

When you see that number reach for the sky on Friday, don't freak out. We knew this was coming. Maybe it went up a bit more than we thought, but if you really think about all the food you put into your mouth. Are you really surprised? You've lost weight in the past. It is time to get focused and do the right thing. Stop with the guilt

5. Avoid Making it Hard For Your Willpower

There are some traditions that don't need to be honored. One of the hardest things to avoid during the holidays is cookies. Here is how. 

Don't make them. Don't buy the ingredients. Don't buy the premade ones. Don't let the enemy into your house. TRUST ME, someone will give you a cookie. They will be at the breakroom at work, at a party you attend. I would be very surprised if you made it to Christmas without having a cookie. By keeping them out of your house, you avoid the whole, "One leads to two leads to oh my God did I eat all the cookies?!" scenarios. 

6. Start a New Tradition

We all want to go back to those days when we were kids. We want our kids to have those same experiences. Do we? Do want our kids to go through the same things we are going through today? Because when you feed the same mountains of sugar over the holidays, you are putting them on the path to follow in your footsteps. 

I Love My New Quip Toothbrush

My old electric toothbrush broke right when I heard about quip. It is half the price of my old Braun and my teeth feel brand new when I'm done. It a sonic toothbrush which means you don't have to scrub your teeth, and it doesn't feel like you are taking a jackhammer to your teeth. They send you refills, and everyone is packaged nicely and it's super easy to add your new head. It's all taken care of for you. Check it out at www.logicalloss.com/quip 

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I am listening to the book Finish: Give Yourself the Gift of Done by Jon Acuff. I love the book and here is why

Some books are nothing but studies. They are interesting, but not entertaining. Some books are just "inspirational stories" but they lack the facts and "why" things are working.

I like this book as you learn:

Some studies Some fun stories Jon watches way too much TV and movies. 

But he did break down some things that seemed to obvious and yet we miss it. 

You Start Your Work on a Goal, and You're Not Meeting it. 

Here are your options:

Cut the goal in half. Instead of losing 2 lbs a week, lose 1 lbs Change the time. Instead of trying to lose 2 lbs in a week, why not two lbs in a month? Change your actions. 

First of all, some people are going to freak out with this idea. YOU NEED TO REACH and STRETCH.

YOU NEED TO GET OUT OF YOUR COMFORT ZONE!

While that is true, you also need to finish your goal. Setting yourself up to fail does not help much. The goal is to finish the goal and set a new one. 

Example 1:

You have a wedding coming up. You need to fit in the dress. You can't change the goal (fit in the dress). You can't change the time (can't postpone the wedding so you can fit in the dress). You need to look at your actions and change them. 

Example 2:

You want to lose 20 lbs by losing 2 lbs a week. You are struggling. So you change the goal to 1 lb a week. Now you hit the goal, feel motivated and keep going. Yes, the time will take longer but you are inspired to keep going. In the end, you reach the goal. 

Think of it like a degree. When you are job hunting, nobody asks you how long it took you to get the degree, they just need to know if you finished. 

Tracking Your Changes Allows You To Figure Out What Works

When I

Drink about 80 ox of water Get 7 hours of sleep a night Eat right Get 10,000 steps

I lose weight. I was motivated as I had a big event coming up. I dropped 10 lbs When I got home, I started slacking. 

When I got up to 219, I got mad (as it doesn't take long to gain it back). So what did I do? I looked at what was working and started doing that again.

Why don't I just do that all the time? That's a mystery I have not figured out yet. 

Jon talks about the fear of what is next in his book. Some people don't finish because then they have to figure out what to do next. 

You can get the book for free (the audio version of the book is read by the author).

Check it out at www.logicalloss.com/freebook

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I've been a bit down lately, and consequently, my weight has gone up. I just had some things happen that were disappointing. I went over 220, and once again that always gets my dandruff up. I pulled a muscle in my shoulder that is taking forever to heal.

So yesterday I went for a bike ride. Where I live I might as well be at the bottom of a coffee cup. It's fun coming home, but starting out is uphill in all directions. So I started out and I rode my bike all the way to the top. I was impressed. This was my first time out this Summer with my bike, and I did it. I was tired, sweaty, and out of breath, but I did it.

I ended up riding 10 miles that day.

The next day I woke up and my knees hurt, etc. My body letting me know it appreciated the extra effort. I decided to take the bike out again. Here in Ohio, you take advantage of any day that feels like Spring or Summer where it's not 200% humidity. So I decided to do five miles. Here again, not matter what direction I go, I'm going uphill. My body told me it wasn't going to be able to go up the hill again. I started anyway and figured if I needed to I would walk it part of the way.

Sure enough about halfway up, I was ready to quit. Instead of looking at the hill in front of me, I look at the tire and the road to make sure I wasn't hitting any holes in the road, etc. I just look straight ahead and peddled. It was hard. My Fitbit about exploded due to my increased heart rate, but eventually, I made it to the top and about collapsed.

It turns out I was stronger than I thought. I am using this to remind myself that I can do this. Losing weight is going to be hard, but I can do this.

LIES LIES AND LIES

We hear alot of people in politics talk about fake news, and alternative truths. I was leading a group at my church talking about the truths in the bible. This isn't going to be preachy so don't run away. This applies in non-church related items as well. What is it?

Most if not all of the things that went wrong in your life we based on a lie.

Fat is bad for you

Don't change anything about the way you eat and lose weight

Lose weight without exercise

One won't hurt.

I'll start tomorrow

We know these are lies and yet we still listen to them. We know to stand up to them, and start doing the right things, eating the right way, even if we don't want to sometimes.

We believe the lies often because it leads to an easier path.

I watched a documentary on Amazon called Recommended Daily Amount and in the movie a person who had migraine headaches for 15 years, quit taking his medicine and for the most post "Cured" himself of migraines by cutting out soda (and caffeine) and sugar. He purposely didn't exercise as he just wanted to focus on the diet. Many parts of his body composition improved.

He went through a major "Caffeine Headache" but ended up feeling so much better once he weathered the storm.

Back To Basics

I had a fluctuation with my weight a few weeks ago when I went out of town. It was somewhat depressing, but when I got home I just had to look at what has worked for me.

Getting 7 hours of sleep a night

Getting as close to 1900 calories a day (which means giving up mid-day snacks)

Drinking 80 ounces of Water

Getting 10,000 steps

When I do this I love weight. This is my truth for now.

So I started focusing on it, and low and behold the weight is coming back off. 

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Last weekend I went to the Division 3 NCAA wrestling championships. A friend of mine does all the voice-over work. You know the big guy with the cool voice. His name is Jason Bryant and has a billion shows on college wrestling at www.mattalkonline.com I went for two reasons. First I never get to see Jason in person, and I wanted to support my friend as he did his thang. I had no idea what to expect. 

There were so many guys in spandex I thought I was at a rock concert in the 80's. There were six different matches going on at one time with Jason and another voice over person calling all of them. As a person with a slight case of A.D.D., it was a lot fo soak in. With a quick google search to see how to score a wrestling match, I settled in. 

Some of these matches were very close with almost no scoring. Then you'd see a blowout where one person was just getting thrown around the matt with little or no control. There was one GIANT guy who weighed 275 lbs that just kept throwing his opponents around. But here is what got me. I would look up and see someone who pretty much had no chance to win. There they were lining back up to continue the match, face to face with their opponent. They weren't giving up. 

In wrestling, there are times when you line up where you are on all fours, and your opponent has their hand under you on your stomach, and one arm on your arm. I was thinking; this would not be a good way to start. The choice of who would start up or down was determined with a coin flip. These guys were really going at it. At one point wrestler #1 had tried to rap his thigh around the wrestler #2's neck. Wrestler #2 stood up, and this was when I caught them. Back to back with one guy leg around the other guy's neck. One guy was standing on his hands with his leg around the guys head. It was a very weird position, and I'm sure either wrestler saw this coming tonight. 

It is at this point that they both just somewhat paused for a second, figured out where they were, and they knew where they wanted to go. They would "talk it over" in their head and all of a sudden they would put their plan into action. 

Remember the big guy I was talking about? I watched him win match after match. He was just throwing his opponents around like a bag of potatoes. THUMP they would land, he would jump on top of them, and the next thing you know they were pinned, and the match was over. Now it was later in the night; only the best had survived. It was the last match of the night, and here came the big guy in blue. His opponent in red was no small either but still was much smaller than the big guy in blue. The match started, and much like the other matches, the big dude commenced to throwing the other guy around like a bag of potatoes. I thought this was going to be another short match. Once again, this wrestler who many would think had no way of winning kept coming back. He kept finding a way to keep the match going. 

I watched as once again their arms and legs were all intertwined. The red guy was stuck. Both wrestlers paused a second, and I thought, "Oh here it comes." I was right, but I got a big surprise. All of the sudden the red wrestler spun around and ended up on top of the blue wrestler and before I could finish being surprised the ref called the match and the big blue wrestler had been pinned. The match was over. 

What Does This Have to Do With Weight Loss?

Everything

As we get older we often find ourselves in different weight divisions. The amount of weight I had to lose in my 20's is probably less than the weight I have to lose in my fifties. Throw on top of that, I've been losing muscle all these years and the effort it's going to take to lose the weight is going to take more effort. 

When I was little, I would play ping pong with my Dad and he would kick my butt. I had no chance. I would also play my best friend. We would play for hours, and then on the weekends, my Dad would get home (he was a long distance truck driver) and he would come down and kick our butts. He showed no mercy for these young teenagers. If you were going to beat him, there was only one way. 

I just got done listening to the Miracle Mindset book from JJ Virgin. JJ shares the story of her son being a victim of a hit and run that left him for dead. He had severe brain damage, his body was, well broken. He was never supposed to live, or wake up, or walk, or talk. Yet, due to a great mindset, he is. It is an amazing story. I listen to a lot of audiobooks, but this one I tackled in two days. I listened to it on the treadmill. It is an amazing story. Oh yeah, there was one more piece of the pie. JJ had just gone ALL IN on her book The Virgin Diet, the big publishing machine wheels were starting to roll, and if the book was not a success, JJ would be in financial ruin. Did I mention it's a great story?

One of the things that stood out for me is how we always rise to the occasion. I remember my Dad laughing. Not a giggle, but a big hearty bear laugh when I beat him the first game. The second game, he realized that I wasn't some little teenager anymore and I had improved. He paid more attention. It was a close game. He laughed again when I beat him. He was sweating now. "Alright, one more game Mr. Smarty Pants..." I was having a hard time playing as I was excited. My Dad was somewhat scary. He was a big guy, and I swear the whole house shook when he would march down the hall and throw open the door and tell me and my brother, "you boys need to sleep NOW!" Again, it was a very close match. We went into overtime. You had to win by two points, and in the end, I won. My Dad laughed, sighed, took a deep breath, and shook his head and came over and put his arm around me. 

You don't grow without facing challenges. JJ talks about this in her book. Just like the wrestlers, you need to figure out where you are, what you're up against, and the give it everything you have. When I got back from Florida about a month ago, I told myself it was time to notch it up a bit and pay closer attention to my health. It was time to go to the gym before getting on the computer. It was time to put me first. So I did. I was taking Advocare products as well. I now paid attention and took those and I'm down almost three lbs. It's not dropping fast, but its dropping. 

I had a weekend with a birthday and an out town guest (otherwise it would've been close to five lbs lost).  Just like wrestling, there will be surprises that life throws at you. Sometimes you win, and sometimes you end up with someone's butt in your face. The bottom line is you've overcome obstacles before, and this new challenge is what is going to take you to the new level. The new you. It's not going to be easy, and you may feel the cards are stacked against you, and that the score is life 10 you 0, but you can come up with a new plan, and you can do this.

For me, I read The Virgin Diet. I'm cutting things out of my diet for three weeks. I had to go to my PO BOx today. I had to pass SO MUCH fast food and ice cream. I've committed to taking my health seriously. I can do this. It wasn't easy, but I even passed a Dairy Queen and the next time  I do it I have that experience to draw on to make it easier. JJ is about being ALL IN, so I've ordered some of her shakes, supplements, and I borrowed her cookbook from the Library (Sweet Potatoes with cinnamon is quite yummy). It's my new strategy, and I'm willing to give it a try. 

The bottom line is, the only way you lose is if you quit, and I'm not dead yet, so I'm not quitting. 

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