Setbacks.... End of the Road?

Wow -- This past week (well, actually the past two or three) has been a crazy one... Chorus Banquet, Graduation rehearsal, Graduation, Exams beginning, no gym time... Sounds like a recipe for disaster. To tell the truth, one could argue that in the midst of the celebration, a small disaster did occur. I gained 5lbs. :(

Now, some people might say, "That's it! It's over! I'm off the wagon!", and that is SOOOO easy for a lot of people to do. I think that this is one of the big reasons why people quit. A lot of people think, "I didn't lose, so I'm a failure, so I give up..."

The problem is this: It's that kind of thinking that caused you to get to where you are in the first place. So here are my lessons learned this week:

1) Getting healthy is a process. There's a three-part process to losing weight - Losing, gaining, and maintenance. Sometimes you have to gain in order to lose... Sounds funny, but it's true....

2) The scale isn't the only measure of success. There are other measures of one's success. Maybe this week you didn't lose. Maybe you gained or maintained... BUT... Did you lose inches anywhere? Did you gain in muscle mass? What size clothes are you wearing, compared to when you first started on your journey?

3) Setbacks aren't the end of the world. I read on Twitter this week, "3 steps forward and 2 steps back is still ONE STEP FORWARD!. That's such a true statement! We need to focus on the bigger picture.

Which leads me to the next thing. Life Application.

Here's some of the resolutions and revelations I came to, as a result of the past week:

1) I am not just "on a diet". I am changing my lifestyle and how I think about food. WIth that mindset, It grants me freedom that I wouldn't otherwise have. I am not limited to what I can eat -- I just have to put a limit on HOW MUCH.

2) Even with that mindset, you must remember to be aware of everything that you consume. Every morsel you eat equals calories consumed... Keeping track (writing it down is probably the best process) is essential to suceess.

3) Set GOALS & WRITE them down. There are a couple of sayings that come to mind -- "If you fail to plan, you plan to fail." and "Write it down so you can visualize it" Writing it down makes it real.

4) CONSTANTLY evaluate your results. You might not make your goal. You might miss it by two or three pounds. That's still progress! Here's my saying for this one (I wrote this one.): "Missing a goal isn't the end of the world. NOT setting one is."

So, with all that being said -- Let's get healthy together.

There are a few of us that have begun communicating on Twitter, encouraging and supporting one another. Most of the members of this group are people who need to lose weight also. Almost all of us auditioned for the Biggest Loser this past season, and didn't make it. So we decided to embark on this adventure together, without the show.

If you'd like to join us add the hashtag #BLTeamTwitter next time you post on Twitter.


So, in conclusion. We're all in this together! Let's support one another.

Blessings,
Scott

ps - I challenged the members of BLTeamTwitter, to post their results on the Facebook group page. Here's mine: To lose 40 more pounds by August 30! Care to join me? Post your results everymonday... See ya on Facebook!

BLTeamTwitter

Well, the past couple of weeks have been filled with many things - chorus concerts, personal performances, more chorus concerts, meetings, rehearsals, worship services, stress, even more concerts, me conducting at a major venue (that was fun!), and banquets. WHEW!! What a ride!

So, now I sit here eating my breakfast, contemplating the lessons learned from the past couple of weeks. I don't know that I had any major revelations, but here's a couple of tidbits.

First - Don't let stress take over. Take one day at a time, but be aware of what is coming. If you try to focus on the larger picture, when it comes to a busy and full schedule, it can be overwheming. Try to capsulize everything.

Secondly, Never over-schedule or over-commit. That one's really for me, but take it if you need it. I'm always guilty of it.

Thirdly - Get your rest. If you're on a weight-loss journey like me, you'll find that improper sleeping habits will limit your body's ability to rejuvinate and can negatively affect your weight loss.

Fourth - Celebrate the successes! Whether it's a weight loss goal you've met, or just a little victory in your day, CELEBRATE, and share with others! Joy is something that when shared with someone else, doubles.

Fifth - Share your defeats. Just as joy doubles when shared, burdens can be lightened when shared with those people who care for and love you. They will help you carry the load, sometimes literally as well as figuratively. Give them the chance to show you how much they care.

Sixth - Find Support. Whether it's a Weight Watchers or Overeaters Anonymous meeting, or an online group on Facebook, Twitter (or both), Find others who are in the same proverbial boat as you. They need you just as much as you need them.

In my case, I - along with some folks I've met in the cyber-universe of Twitter - have started a group called "BLTeamTwitter" - you can connect with us by using the hashtag #BLTeamTwitter on Twitter, or look us up on Facebook - We have a page there. We are a group of people who were hopefuls for the Biggest Loser season 12 casting process, but didn't get chosen.

So we've decided to support each other on our respective journeys even without the show. So we want to invite you to come along for the ride! We're here for you, and we're waiting to hear from you.

As for my journey, well, just wait for my Facebook or Twitter posts (@daddynole on Twitter - follow me!). #BLTeamTwitter posts their updates on Mondays, beginning this week! I'm dying to tell you how I did!

That's all for now - Blessings!

Scott

The Weight Loss Roller Coaster

You know, sometimes losing weight can be frustrating. I know --- that's more of an obvious statement than a revelation, but I just had to say it. I'm not really discouraged, to be sure, but the anticipation of losing weight can sometimes be like waiting for ketchup to come out of a bottle, like in that old commerical (I hear the song now, "Ant-i-ci-pation...."

Anyway, here's the deal -- in April, I went on a spiritual fast at church. The fast wasn't about losing weight, but as a result, I lost 14.5 lbs in 3 weeks. You know, when you cut out processed foods, meat, dairy and all sweeteners (natural or otherwise) from your diet, you're bound to lose weight. It was pretty awesome. I completed a physical goal while meeting a spiritual one!

But, like I said, it wasn't about weight loss. SO.... when I returned to relative normality in my diet, I knew that I was bound to have a little bit of a "rebound". I gained 1.6 lbs in the week following Easter. Now, I have to admit - I splurged just a bit on Easter. I had a couple too many deviled eggs (I guess they're called "deviled" because they're SINFULLY delicious!), and maybe a little more than I should have of some other things. You know, I don't really regret it.

Anyway, I gained the 1.6 pounds. Ok, fine. At my size (341 currently), 1.6 lbs is relatively nothing. It's less than one percent of my total weight and less than 1/2 a percent of my total weight when I started this journey 10 months ago. Nothing. I wasn't worried at all.

However, I knew that this past week was a "reboot" for me. Time to get back on track. So I got it together, had a training session with Layne, my personal trainer, and got into the gym 3 times this week. I also tried my best to track my food, and stay within my Weight Watchers Daily Point Target each day this week.

My result? I lost 1.8lbs this week. Statistically, that's really like what I said about the 1.6 I gained. But here's the deal -- I "officially" reached that 140 lbs lost milestone. Today, I weigh 341 pounds, 140.0 pounds less than when I started on July 9th, 2010.

It's a new start.

So, to all of you who are reading this, and you're taking a ride on the Weight Loss Roller Coaster, don't worry -- as long as the end result is that you arrive at your destination without crashing and burning, then you're doing good. You might be just getting into the car for the first time, worried if you're going to like this ride...

Stay on -- the ride is worth it. Keep your eye on the prize and don't quit!

As for me, I'm staying on for the long haul! 140 pounds gone, and 140 to go. As for this next month, My immediate goal is to reach the 150 pound mark by Memorial Day, and 160 by July 9th, 2011!!

Blessings,
Scott

Half Way There!!

WOW! 140 pounds. That's right, I've lost 140 pounds since July 9th! It's really kind of weird to say that. When I started this journey, I knew that I was in store for a long road ahead. I mean, I had 280 pounds to lose!

But now, after just under 10 months, I'm HALF WAY THERE!!

SO... for now, I'm celebrating. I truly know that I still have a long way, but it doesn't seem as big a hill to climb any more.

In addition to all of that, I feel like I'm starting to make a difference with those around me. I hope that's true. If there's anything that comes out of this whole experience, besides getting healthy, I hope that I can find a way to reach out to those around me and really make a difference.

Soooo -- Here's to being half way to my goal! If I can keep this same pace, I'll be writing about reaching 150, 200, and more pounds real soon!

Blessings!
Scott

137 Pounds and counting!

It's kind of surreal. I reached a milestone of getting below 350 lbs this week. I even almost reached the 340 mark! When I weighed in on Friday, I came in at 343.2 pounds. That's a grand total of 137.8 lbs lost, just since July 9th of 2010!!! 137 POUNDS!!

Even though I am doing so well, I sometimes keep in the back of my mind that I am not yet 1/2 way to my goal. I still have about 160 pounds to go.

But, just the same, I said going into this journey that I knew it would take around 2 years. I guess I just wish that it would take less...

Anyway, for the last 2 weeks, I have been taking part in what's called the Daniel Fast. At my church, Christ Fellowship (www.gochristfellowship.com), we have been going through a perid of fasting and prayer - a sort of spiritual search for guidance from God. We're looking for guidance from God both corporately and individually. But that's another post.

For this fast, which isn't really about denying yourself food altogether, it's more of a "restricted" diet. This fast is more like a Vegan diet, but with more restrictions. I haven't had coffee, meat, sugar (or artificial sweeteners), processesed grains or bread in over two weeks now.

It's kind of been a dietary revelation. You see, I REALLY like meat, chicken and fish. But I've found that I can get along without. Also, I haven't really missed the coffee TOO much, but I do look forward to Friday....

Health-wise, I feel good, I'm just ready for my fish and chicken!

All that being said, let me say this -- It's not a bad idea to incorporate more of the fruits and vegetables into your diet. You might feel like you're "grazing" all day, but that's kind of a good thing.

Well, anyway, I've kind of rambled on for too long now. I'm going to bed.

I'll check in again soon! Only 12.2 lbs. more to my next major goal - 150 pounds!

Oh, and one more thing. If you're reading this, and you're going through a weight challenge yourself, there's no better time than TODAY to start your breakthrough. People ask me all the time, "What was the big catalyst that made you make a decision to start losing?"

Do you know what my answer is?

I tell them, "I just woke up - literally." You see, you don't need a major thing to happen to cause you to get up and do it.

Just wake up tomorrow and go.

See you later,
Scott

Motivation

I was listening to a video by John Maxwell this morning, and he was speaking about Motivation. One thing that he said was that motivation isn't the catalyst or reason that you do something. Rather, it's the by-product or end result of doing that thing.

He said that you need to be a "Nike person", and "Just Do it!"

That really impacted me yesterday morning. In my weight loss journey, there wasn't anything that moved me to the decision. Well, not one major catalytic event, anyway. I just simply made a decision.

At first, there was determination. I set a goal and reached for it. The decision was the motivation in itself. Now, 7 months later, I find that I'm motivation for a different reason - THE RESULTS (so far)...

You know, the motivation does come as a result of the action. I'm experiencing it now!

So, my challenge to you is this -- JUST DO IT. Don't wait for ANYONE to motivate you first!

Let me know how it's going!

Blessings,
Scott

Non-Scale Victory!

You know, not every victory on the weight-loss journey comes from the scale. There are what my Weight Watchers leader calls "Non-Scale Victories". I experienced one this week.

When I weighed in today, I found that I've only lost 1/2 a pound this week. "REALLY!?!?", I thought to myself. I was really hoping for more. Oh, well -- you can't win 'em all. So I went to the meeting and thought about my week. I really did have an awesome one.

First, I enjoyed myself during the Super Bowl. While a lot of people were trying to figure out how to snack sensibly during the big game, I just decided that I wanted wings... So I had some. I think I had 10. Not a HUGE deal, but I have saved up (points that is), so I treated myself.

Secondly, I was able to make some changes in my gym memberships that save me money, or at least gives me a GREAT value for my buck. I was paying for an add-on membership for my younger daughter, which she really hasn't been using, and an upgrade for myself that allowed me to go to the Boynton Beach club that has a pool. I like the aqua aerobics class there. That was costing me about $45 extra dollars a month, on top of my basic membership at 24 Hour fitness, where I work with Layne, my personal trainer.

As luck would have it, I found a membership deal at the LA Fitness close to my house that gives me the best of both worlds. They have a pool, and aqua aerobics classes (WAY more than the 24 hour fitness in Boynton), all of the workout amenities, AND I can bring two guests ANYTIME I go - ALL for one monthly price, $34.95 a month!

I felt like I had really accomplished something!

So if that weren't enough, I decided to ramp up my exercise this week. Tuesday (the day after I joined the new gym), I took one of the "Aqua Fit" classes at the new gym. That was good - Nice full-body workout!

On Wednesday evening (around 5 pm), LA fitness treated me to a free personal trainer workout. I did about 50 minutes of strength training. Whew, I've done good so far! But wait - there's more!

On Thursday morning (6 am!), I went to my training session with Layne at 24 hr fitness, and got put through a pretty intense 30 minute set of upper body strength and resistance workout. Ok -- now, I've really worked out! By Friday, I felt it!

All of that to say, I just KNEW that I was going to have a good number on the scale on Saturday. 1/2 a pound!?!? wow.

So, I decided to seek out the Non-scale victory. I stopped by the 24 hr fitness, and asked Layne to check my measurements again. We hadn't done this since last month, so I thought, "Let's see..."

You know what? VICTORY! Since January 11th, besides the 12 pounds that I've lost, I lost 12.75 total inches, including biceps, forearms, waist, hips (5 inches here alone!), thighs, and calves. I felt redemption! Thank you, Jesus!

So just remember, not every battle for in the war on excess weight is won on the scale. Sometimes, we have to find the Non-scale Victory. A bunch of those sprinkled in with the actual weight loss makes winning the war that much sweeter.

Until next time!
Blessings,
Scott

Well, here I am, after 7 months, and I'm still plugging away. As of this past Friday, I have now lost 114.6 lbs, and I'm not stopping yet! I'm getting really kind comments from my students, friends, colleagues and other people. It's definitely motivating.

As I was watching "The Biggest Loser" last night, something struck me. The young lady, Courtney - you know, the girl who had to lose 100 lbs on her own before she was even able to get on the show -- she said something after her weigh in that was really cool. She said something to the effect of this: "No matter what the number is on the scale, I want to be able to come up here and everyone know, including myself, that I did everything possible this week." (Scott's Paraphrase...)

That is what I want to be like. At the end of the day, I want to know that I've done everything possible to make this all happen.

Oh, I know that there will be days and weeks where I have a set back, but no matter what, I'm pressing towards the GOAL.

May all of your days be blessed.

See you in a smaller size!
Scott

100+ and going...

Well, I reached the first big milestone - 100 lbs. lost! On Christmas Eve, I weighed in, and I had reached it - 101 lbs lost since July 9th of 2010. Since then, I've even lost a few more - I'm currently at 107 lbs. down.

A lot of people ask me - "What are you doing?", or "Has it been hard?", among other questions. The answer is always the same - "I'm following the Weight Watchers program, and it's really that simple." - and it really is...

Now, I've also started an exercise program with a trainer, along with a regular program of water exercises, like water aerobics. It all helps.

Don't be fooled - I have had some bumps. This month, I've had to adjust to going back to work after the holiday break at school, traveling to Tampa for four days, and the stress that comes along with my job at this time of year. I've only spent one evening home in the last week. All of this, and I haven't gotten the sleep that I should.

All of these things are factors, and there are consequences. In the first week after New Years, I found that I had gained 3 lbs. Now that isn't terribly significant at my size - less than 1% of my total weight, but it was a discouraging day, nonetheless. The following week, while on my Tampa trip, I weighed in and found that I had lost those 3 lbs back and 4 more - WooHoo!

Then, last Friday, at my weigh in, I came up PLUS 1.6 lbs again -- also a statistical non-issue.

But, it IS an issue, after all - The emotional roller coaster, and the realization that there are going to be days, weeks and months like this. Some of you reading this will understand. But there is a lesson here.

What I've realized is this - I won't lose big numbers every week. Also, if I want to get back on track, then I need to get back on track. That means being more deliberate in tracking my food intake and exercise.

I've even made some minor changes for this week. I'm cutting out as much bread as I can this week. Not completely, but I'm going to significantly cut back. Also, I'm going to eat more fish and other lean proteins. I've got to increase my water intake, too.

So anyway, it's late. I could write for hours, but I need to get to bed. Blessings to all of you who are reading this - Thanks for taking the time to share this journey with me. :)

"Every choice you make has an end result." - Zig Ziglar

Blessings!
S