2019 1st Quarter Check-In

It’s been a while now since I’ve had a meaningful health update on my blog – lately it’s been a lot of stuff of a promotional nature (podcasts, mainly). I haven’t really written anything of “substance” in a bit. This won’t change that, but at least will change up the routine a little.

Physical Health

I can’t remember right now when my most recent weight update was, but luckily all of the digital entries I have at my disposal are helpful in this regard. I closed out 2018 at 274.0. Today (as I write this, “today” is a Tuesday) I weigh 271.8, with Happy Scale telling me my moving average is 271.4. So let’s call it 271. Down 3 pounds in 3 months; not terrible but not where I’d like to be either.

I’ve been up and down when it comes to properly logging food in MyFitnessPal. Some days I lack the discipline to stick with it (I get lazy, or I am purposefully ignoring the fact that I know I’m over-budget). What has been happening lately is that I am solid with logging for a few days, and then fall off the wagon.

I haven’t figured out a solution to this yet – the best solution is that I just log consistently, every day. However this doesn’t work for me mentally. Something I need to brainstorm.

Mental Wellbeing

This is one category I’m happy with. It’s not perfect, but I’m definitely doing better than the physical side of things.

Reading – I’ve been doing a lot of reading. I’ve finished 2 books in the first 3 months of the year, and am making good progress on 2 others at the same time (“Dune”, and “Gone”). I’ve rolled my reading into a new podcast too, and while that’s not taking off very fast, I’m having a good time with it.

Writing – Yeah, haven’t done a ton with writing. I was going to work on a fiction project as my “project” for 2019, but instead of moved to creating a new podcast. I have some stretch writing goals for my blogs, and this I guess is part of it.

Other parts of mental health – Recently my workplace’s health team shared an article about fostering mindfulness – I gave it a quick skim but I saved it for later. I think I’m going to go back to it. Not something I usually think about but sometimes it feels like something I need.

Overall, I’d say I’m doing pretty well. I feel like I had some more things to say but I had to take a break from writing and came back to this the next day, so that’s that. I will try to get some more things written in the near future. I have a couple of gadget reviews that will be fairly easy to write.

Weight Loss Update

I wish I could come up with more creative titles for these; but as it stands this is what it is: a weight loss update.

Recap

My goal for March 5th 2019 was to lose 22 pounds and weigh in at 154 pounds. I forget exactly how many weeks I gave myself but I started in November. That should have been plenty of time to reach the goal.

Reality

But I didn’t quite make it. The long and short of it is that I couldn’t get the scale to budge and as I got closer to the March 5th date, I ran out of weeks in order to lose the weight I wanted to. In total I lost 5.5 pounds, 16.5 pounds off from my actual goal weight.

Solution

Well…I don’t know really what my solution is. I’m just going to keep doing what I started back in February, which was to be stricter with logging my calories (both in and out).

I came up with a method originally of tracking my net calories, and it worked overall, so I think I’m going to continue with that. I just need to tweak my setup and try better not to falter.

According to Happy Scale, if I stick to 2 pounds per week, I’ll hit my goal (still 254) by April 24th; on my current overall rate it won’t be until January 2020. What I deemed my “realistic” goal (average of 2, 0.34, and 1 pound per week), it looks like June is my target date.

I think I’ll be happy if I can hit 254 pounds by May 1st. That gives me 8 weeks to hit my goal.

On Writing

Not referring to Stephen King’s book here (a book I plan on coming back to this year, actually). A few weeks ago I had this great idea pop into my head for a short story. Then a few things in life happened, and I haven’t really thought about it much.

The idea is still there – I haven’t given up on it exactly. I actually transformed it from one idea into something else in my little notes, I’m just not writing it. I find that I’m back into a reading & podcast groove that is taking me away from the writing head space.

Still, I have it tucked away for future use. It’s part of my 2019 goals to start and complete a piece of writing, so this falls under the “started” pile.

In the meantime, I thought I’d share a writing prompt I found earlier in the year that I’m no longer going to use. It comes from the Writing Excuses podcast:

You are about to cut into a cake…and it speaks.

Have fun with that!

Quick Weight Loss Update

Back in November I wrote out a goal – that I wanted to lose ~20 pounds by March 5th 2019 (my 35th birthday). The only reason I picked my birthday was because 5 years ago, I had a huge weight loss goal for my 30th birthday, and I mostly attained it.

Anyway, suffice it to say it has not been going well. I started at 276 lbs November 28th. January 28th, I was at 275.8. Between then and now, I’ve flirted with reaching 270 but have gone back up. I know the reason: inconsistent food journalling / calorie tracking.

This week I gave myself a wake-up call and readjusted my calorie goals to aim for a 2 lb / week goal. I’m fine with 1 lb / week but this way, I aim high and won’t be disappointed if I get less than that.

I started the week at a really low weekly weight loss rate, but with my re-focused efforts have improved to a 0.40 lbs / week rate. I’ve started using Happy Scale to take some of the math away from me (I feel my own math is at times suspect), and it’s telling me that at this current rate, I’ll reach 270.1 lbs by March 3rd. That’s not ideal but better news than when I started the week.

Oh, I should mention what I’ve been doing to realize this change. I found a post on reddit on /r/LoseIt that gave me a different way of tracking my progress; to save you a click, I’m subtracting my daily calorie burn as measured by my Gear S3 from my calorie intake. The difference is either a calorie deficit (good thing) or a surplus (bad thing).

To lose 2 lbs / week I need to hit a 1000 calorie deficit weekly – 500 for 1 lb. As long as I’m in that range I’ll be in good shape! Now…to stay disciplined on weekends. That’s the real challenge.

Notebook Habit

I’ve got what I consider to be a “weird” hobby (or habit?) – writing in notebooks.  I consider it weird, because I have no practical use for notebooks – other than my “bullet journal” set up, I don’t really write down anything of substance day-to-day.  And yet, it’s an extremely enjoyable thing to see my personal font jump out just right from the page.

Excerpt from a notebook
Excerpt from a notebook

OK, the picture I just included is a little on the messy side.  But what I hope it illustrates is just the right balance of colour and shape of the letters that seems to look…”right” on the page.  This is the part where I consider my hobby / habit weird.  I don’t spend as much time writing things out as I used to, but finding the perfect paper and perfect pen (or sometimes pencil) for that paper is fantastic.

Every now and then (and now is one of those times) I go on a little quest to figure out, “what can I use my varied selection of notebooks for?”  The question is often unanswered, because either I give up or the feeling just fades away before I get a chance.  Predominantly I use it for planning my day or writing things down I don’t want to forget.  But that is purely functional – I actually want to write something out rather than use a planner.

So my search has started.  At the absolute least I will probably start writing out my blog posts by hand before typing them out here.  Ultimately, I would very much like to use up the notebooks that I’ve spent good money on 😉

Data Dump

Back in March, I got a Samsung Gear S3 smart watch to replace my FitBit Charge 2.  I’ve been doing a lot more tracking, etc. with it than I ever did with my FitBit.  But until now, I haven’t really looked at the data.  Well, now’s my chance.  Here’s all of the health data I’ve recorded.

Sleep

My data actually goes back to January – I assume that some data got imported when I did some syncs with different apps.  Here are my average sleep times for each month:

  • January – 7 hrs 26 mins
  • February – 7 hrs 47 mins
  • March – 7 hrs 56 mins
  • April – 7 hrs 0 mins
  • May (to date) – 7 hrs 2 mins

My average sleep efficiency recorded for April/May was 90%.  I’m not actually quite sure what “sleep efficiency” is, and whether or not that was a metric that Samsung came up with.  It turns out, it’s an actual number you can figure out yourself.  Here’s how verywellhealth.com defines it:

Sleep efficiency is the ratio of the total time spent asleep (total sleep time) in a night compared to the total amount of time spent in bed. For example, if a man spends 8 hours in bed on a given night, but only actually sleeps for four of those hours, his sleep efficiency for that evening would be 50% (four divided by eight multiplied by 100 percent).

So it looks like I’ve been sleeping pretty well, on average.

Steps

  • March – 8112 average daily steps; average distance 6.07km
  • April – 8247 average daily steps; average distance 5.63km
  • May (to date) – 8813 average daily steps; average distance 5.92km

I seem to be fairly consistent with the average daily steps.  My goal is 10,200 currently, and I’ve hit that 18 times (according to my ‘badge’ list – the last time I hit it was this past Monday).  The most steps I’ve walked to date was March 14th, when I hit 16,838 steps.  The previous record before that was 13,392.

Exercise

  • March – 99 average active minutes
  • April – 103 average active minutes
  • May (to date) – 115 average active minutes

You can tell that I’ve been more active as the weather gets better.

Heart Rate

  • March – 46 bpm Minimum | 68 bpm Average | 200 bpm Maximum
  • April – 45 bpm Minimum | 67 bpm Average | 171 bpm Maximum
  • May (to date) – 49 bpm Minimum | 69 bpm Average | 177 bpm Maximum

I’m not sure how to analyze this data, to be honest.  Is that good?  Bad?  Looking at the average, specifically; I figure that the minimums/maximums will probably be outliers anyway (and the max would be recorded during exercise).

I did some brief research, and found a formula for figuring out targets for training at least.   Using that formula, my max heart rate should be 186-188.  So it looks like except for March, I’m well within that range and have some room to work harder.  I found a Livestrong article that suggests 60 to 100 bpm is “normal” for ages 10 and up.

So there you have it.  I’m interested to see how my numbers compare for June/July/August.  I anticipate that my steps / exercise will probably increase vs the comparable numbers for March/April/May.  I think that it would be realistic to shoot for a 65 bpm average as well.

The Weight Train

In my mind, I had some kind of vision of a cartoon-y train to use as a picture for this post, but alas, it was not meant to be.

For the past…I don’t know…30 days?  I’ve been holding steady with my weight.  I went up, but have come back down.  Currently I don’t know my status, because I don’t have a scale handy.  You see, I’m in the process of moving so things are all over the place.  One of those things is the scale.  Anyway, this is all related.  Oh, and a warning, this post is going to be more of a ramble than something I’ve actually thought and planned out.

Early on in the moving process we decided that we would pack away things like dishes, cooking utensils, give away some pots and pans, etc.  Essentially means that we are currently unable to actually cook anything at home.  As a result we are eating out a lot.  Being in a small town at the moment, our options are rather limited.  It’s a little stressful at times, too.  So since February something or other I haven’t even bothered logging anything other than my daily weight.

I’m trying to keep some rough estimates in my head for when I eat, so that I don’t over-indulge, but for the most part I’m not worrying about it.  Unfortunately this is probably going to have the side effect of setting me back even further than I’ve already done.  Still, I would rather take the trade-off of not worrying about my current food intake vs. reducing some stress around a big move.

I was doing some thinking and I want to set some different goals.   My weight used to be my primary goal, and was a measure of success.  I don’t think that’s cutting it, for me though.  There’s got to be a reason why I keep going back and forth with logging, not logging, juggling my calorie limits and “do I eat back calories or not?”, and so forth.  And I think that putting too much attention on my weight is one of the leading factors.

So my goal for the rest of the Spring and Summer is to set a new goal.  Haha.  I have to do some thinking, but I need to set a goal that is measurable and attainable.  I will still have a weight number in mind, but that’s secondary.  Some of the things I have kicking around in my head include going back down shirt / pant sizes, improving my softball game, and so on.  What I need is a solid plan instead of a loose ramble.

Work in progress.

2018 Reading Update

About a month ago I presented my reading list for 2018.  I figure since the first two months of 2018 have come and gone, it’s time I provide an update of where I am.

Well…I’m not doing so well.  I’m 67% of the way through “From A Certain Point of View” (short story collection based on Star Wars Episode IV: A New Hope).  I’ve been putting most of my time into listening to podcasts and catching up on movies (re-watching in some cases…thank you Star Wars BluRay set!) and TV shows.

I’ve got a big move coming up, so will likely be packing away many of the books on my 2018 list.  So my new, updated goal right now is to finish “From A Certain Point of View” and get started on “A History of the World in 12 Maps”.  I likely won’t get much further than that until the Summer.

I would like to have finished at least 4 books on my list by July.  We’ll see how it goes!  In the meantime – what are you reading that I can add to my never-ending list?

Restart

Flat restart iconEvery now and then I feel like I need to stop and take a break from constant food logging.  Usually it’s for a short period – a week, maybe a few days – and then I get back on track, and I either maintain my weight or gain 1 or two pounds.

Unfortunately I recently took an extended break from food logging.  My last full entry seems to be Friday February 9th – and even then, I’m not sure that it’s really complete.  It looks like the 8th was really the last complete day.  Since then I’ve maybe added one or two things, but for all intents & purposes, I’ve basically taken an entire month off.  And now I’m here to tell you that there are consequences:

On February 8th I weighed 262.3 pounds; as I write this (Monday March 5) my weight is 269.4 pounds.  An increase of 7.1 pounds.  I may not have done any tracking, but I know that not doing so allowed me to be irresponsible with my eating.  I worked from home a lot in that time period, and didn’t think twice about getting up and grabbing a snack.  I almost sank back into this behaviour this morning, in fact; I was about to grab some chips and poured them into a bowl without measuring the portion size.  I stopped and remembered that I should be logging everything and promptly measured out 50g.

What I realized in the process though is that when I’m not logging for an extended period of time, I’m a bit careless.  I don’t think too much about what I’m eating.  When I’m not logging for a day or two, I usually still measure things out and stick with proper portion sizes.  When left unchecked, I get lazy.

This past weekend I picked up a Samsung Gear S3 (Frontier edition, if you were that curious).  I already had the fitness aspects covered off with the FitBit Charge 2, but now I’ve added some productivity options as well.  I think the fitness features are just as robust an option as FitBit’s, just “different”.  Apparently connecting MyFitnessPal to my Gear S3 also gave me a year’s premium membership, for free.  So, I’m using this as a kicking-off point to restart my fitness journey.

I reset my goals in MyFitnessPal, to show losing 1 pound per week to start.  According to the new settings, I should lose 5 pounds by April 2nd.    As I go through this process I’m going to take notes on how the premium version of MFP works too, and probably will review that.  I have no idea if it’s something I need personally, but you never know.

Wish me luck!

Stealth update: Already down to 268.3.  I’m always amazed how quickly I can bounce back when I get back to proper logging.

Wellness Update – Slow & Steady Wins the Race

I’ve got a ton of posts about media coming up, so I thought I’d break things up a little bit with something a bit more personal and leave a little bit of a fitness update.  So far, I’m doing fairly well.  My original title for this post was “fitness update” but I thought I would expand and talk about my overall ‘wellness’, in general.

Physical Health

December 2017 Weight Loss Chart
December 2017 Weight Loss Chart

The chart to the right is from December 2017; I’m honestly not sure if I shared this on the blog already, but it’s my blog, so too bad!  I’m sharing it now.  I finished December on a high note; my goal was to lose four pounds and while I didn’t get to that goal exactly, I did make some seriously great progress.  As I type this I do remember talking about this a while back so I won’t pound away too long on December, but suffice it to say – I have continued that progress through January, so far.

I started my number tracking on January 2nd, I think mainly because I might not have weight myself for a few days after December 31st.  Which is fine.  Anyway, I started the month at 261.2; with 4 weeks in the month for tracking I set a goal of losing 1 pound per week, or 257.2 by January 31st.  As of today (January 23rd), I’m sitting at 258.2!  So about a pound off my goal, with a week still to spare.  I’m really proud of that accomplishment.  I had some periods this past month with my weight going up, but that was in direct response to A) not tracking my meals, and B) there was one night when I had at least 5 beers, so to expect my weight to NOT go up is just silly.

Apart from weight, I’m also pretty satisfied with how I’m doing.  I’d like to be getting out to bootcamp (twice weekly) but I don’t feel terrible if I don’t go.  I’m still curling twice a week, and I don’t often drink while I’m there.  The club I’m at isn’t very big on the ‘buy for the losing team, then the losing team returns the favour’ that my old club was.  Actually, my team doesn’t seem to stick around after games anyway (they live a bit out of town so I understand).  So the side effect is I’m not drinking very much beer, which I find is usually the bigger obstacle when it comes to losing weight.

Oh, and also we just got a ton of snow in the last 24 hours – so I did some shoveling that I feel makes up for any missed gym time.

I’m trying to maximize my use of my FitBit Charge 2 (I’ve got a fun post about that coming up in February), and challenged myself to match Vanessa’s own goals on her Apple Watch.  It’s no longer about just meeting my daily step goal (though that is still a priority for me), but I turned on my “reminders to move”.  Every hour between 10am and 3pm FitBit wants me to get 250 steps.  If I haven’t reached my goal with ten minutes to go in the hour, it buzzes at me to remind me to move.  Still a work in progress.  Days when I work from home are harder to get 250 steps per hour, over 5 hours, than if I were to work in the office.

Mental Health

I don’t focus on this a lot – in general I feel like I am pretty healthy mentally.  At the same time, I feel like I shouldn’t ignore it, and when I think about it, a lot of things I do to in my day-to-day life fall under this category of ensuring I stay mentally fit. All of this is over and above simply talking with my wife, which does wonders on its own.

The thing I do most often is listen to Podcasts.  And I listen to a lot of podcasts.  My work environment right now is somewhat isolated, especially when I work from home (I try to work in the office as much as I can, but weather often dictates this reality).  Having podcasts to listen to and interact with provides a sense of community helps keep my mind working, while I’m working.  Also fun to listen to while in the car on the hour-long commute.

One podcast I’ve just started listening to is one that started up local to me – it’s a couple of guys from Manitoulin Island that have a show called “Raise The Bar“.  It’s essentially an outlet for them to share their own weight loss journey but they also talk about other things in their life.  I haven’t reached out to them yet, but I’m thinking about it.  What I find interesting is that their podcast style is quite close to another one I listen to – The Benchcast.  I am thinking that they base their show off the same influences (I think both are a fan of Joe Rogan’s show…maybe I should check it out as well).

I also try to read as much as I can.  I posted my reading list earlier this month – I’m slowly making my way through it.  I’m trying to set daily targets and make sure I reach them, but so far it’s not going like I wanted.  There are so many other easier distractions out there that make it hard to choose reading.  I used to be a voracious reader, and I still have the ability to tear through a book in a matter of days…depending on the book.  I’m still working on this one – I think I’m probably going to be marking January as a “fail” in terms of how much reading I’ve done, but I’m not quitting on it and I plan on improving this in February.

I maintain a daily journal (specifically, I use the “Bullet Journal” method) too.  Mostly, its purpose is to make sure I don’t forget anything and it’s mainly a to-do list.  But I also write down stray observations, other notes etc. of what happened during a day.  I find it more useful than dumping things into an electronic database.

Overall

I thought maybe I’d have more categories to write in, but I guess those are the two major categories.  I think I’m doing great overall.  I could be doing better, but so could everyone; no one is perfect 100% of the time.  I know what I’d like to focus on to be better, so I’m not going to worry too much about what’s already working.  It’s still important to me to recognize what I’m doing right, so that stuff doesn’t start to slide.

Any suggestions on finding time to read?  What do you do to carve out reading time?