Año Uno y La Semana Dieciséis: Towards Healthier Living

Año Uno y La Semana Dieciseis: Monday, October 26, 2015 -- 209.6 lbs
Año Uno y La Semana Quince: Monday, October 19, 2015 -- 212.0 lbs
Año Uno y La Semana Catorce: Monday, October 12, 2015 -- 210.6 lbs

Año Uno y La Semana Cinco: Monday, August 10, 2015 -- 213.8 lbs
Año Uno: Monday, July 6, 2015 -- 213.2 lbs (-13.6 lbs)
Año Cero: Monday, July 7, 2014 -- 226.8 lbs

Slightly delayed but after going up last week, I was done below 210 this week. Maybe by the time I return from my safari in December, I will be down below 200. Mentioning of a safari, I will try to post an update next week and then you definitely will not see another update until at least the first Monday of December. I will share more on my return.

Last week, I played basketball on Tuesday and Wednesday. Tuesday I had a bad fall again and hit my head against the asphalt. It actually didn't end up bothering me as much as scraping and bruising my right elbow. My feet have been bothering me again and so are my knees. I think a lot of that has to do with the basketball and the ankle braces in the shoes. Also, I have not been doing as many hip exercises of recent so this week hopefully I can get that going again.

I raced the past three weekends as well which meant a lot of time up on my feet.

Thanks for following along.

Año Uno y La Semana Siete: Towards Healthier Living

Año Uno y La Semana Siete: Monday, August 24, 2015 -- 215.4 lbs
Año Uno y La Semana Seis: Monday, August 17, 2015 -- 213.8 lbs
Año Uno y La Semana Cinco: Monday, August 10, 2015 -- 213.8 lbs

Año Uno: Monday, July 6, 2015 -- 213.2 lbs (-13.6 lbs)
Año Cero: Monday, July 7, 2014 -- 226.8 lbs

A little delayed, it has been quite the long week.

Monday - Arms & Hips, Stretching

Tuesday - No workout

Wednesday - Arms & Shoulders, 5 mins on the bike at level 4 (approx 1 mile), stretching

Thursday - No workout, visit to the doctor. See below.

Friday - 7 miles of canoeing down the Blue River in S. Indiana with work. Approx 3 hrs.

Saturday -  2.6 miles walking and pushing 1.5 year old. 

Sunday - Race day, 1.5 to 2 miles of walking around the course and area. Drove a manual Mustang around the autocross course.

----------------
                        April 4, 14  ->   Sept 30, 14  ->   April 6, 15  ->   Aug 12, 15
 Cholesterol
Total                   272                239                        269                    268
Triglycerides       268                251                         255                    199 (Nice Drop)
HDL                     41                 46*                         46*                    46*
VLDL                   54                 50                           51                      39* (Nice Drop)
LDL                   177                143                        172                     183 (going the wrong direction)
Ratio                   4.3                 3.1*                        3.7                      4.0 (going the wrong direction)

Vitamin D           23.6               46.0*                      42.2*
Insulin                 23.2*             22.6*                        2.2 (low)           20.8*                    
A1C                                           6.5                          6.5                       6.1 (Nice improvement)

The doctor was overall satisfied with the improvements of my numbers this time and my white blood count as back in the normal range though still high. Praying and working for continued improvement.

La Semana Cuarenta y Seis: Towards Healthy Living

La Semana Cuarenta y Seis: Monday, May 25, 2015 -- 214.2 lbs
La Semana Cuarenta y Cinco: Monday, May 18, 2015 -- 213.6 lbs

La Semana Cuarenta: Monday, April 13, 2015 -- 216.0 lbs (10.8 lbs -- 40 Weeks; -4.4 -- Past 10 Weeks)
La Semana Treinta: Monday, February 2, 2015 -- 211.6 lbs (15.2 lbs -- 30 Weeks; .8 -- Past 10 Weeks)
La Semana Veinte: Monday, November 24, 2014 -- 212.4 lbs (14.4 lbs -- 20 Weeks; .2 -- Past 10 Weeks)
La Semana Diez: Monday, September 15, 2014 -- 212.6 lbs (14.2 lbs -- 10 Weeks)
La Semana Cero: Monday, July 7, 2014 -- 226.8 lbs

I slept in this morning so the timing of the weigh-in was later than usual but still prior to eating breakfast. In reviewing this week, I was successful at going to the gym everyday for at least 30 mins. I am quite impressed.

Monday - Arms & Stretching

Tuesday - Stretching, Potluck day with Italian Food, delicious

Wednesday - Abs, Arms, Stretching...Ankle exercises at home. MV also took my measurements to I can see even though I may not be losing weight that my measurements are changing for the better. Hopefully indicating that I am gaining muscle and losing weight. I do not currently have a copy of these measurements, a bit afraid to see them.

Thursday - Stretching, Happy Hour after work

Friday - Arms & Ab workout, Pizza Party at work

Saturday - Laundry, a nice 1.5 lap which led to very poor to no sleep Saturday night. I am really not sure how I was still moving at 11 pm on Sunday night after the last of sleep on Saturday night.

Sunday - Racing day....1.66 miles of direct course walking in about 39 mins plus other walking around throughout the day and 5 laps around the autocross course. It was a full day out in the sun and wind.
 

La Semana Treinta y Siete: Towards Healthy Living

La Semana Treinta y Siete: Monday, March 23, 2015 -- 215.6 lbs
La Semana Treinta y Seis: Monday, March 16, 2015 -- 215.4 lbs
La Semana Treinta y Cinco: Monday, March 9, 2015 -- 215.4 lbs

La Semana Treinta: Monday, February 2, 2015 -- 211.6 lbs (15.2 lbs -- 30 Weeks; .8 -- Past 10 Weeks)
La Semana Veinte: Monday, November 24, 2014 -- 212.4 lbs (14.4 lbs -- 20 Weeks; .2 -- Past 10 Weeks)
La Semana Diez: Monday, September 15, 2014 -- 212.6 lbs (14.2 lbs -- 10 Weeks)
La Semana Cero: Monday, July 7, 2014 -- 226.8 lbs

Monday a rough day after going to bed with a sore throat, I woke with a sore throat, congestion in the head, and a bit of ear pain. I went on into work as plenty to do and wasn't feeling quite horrible yet. As the day progressed, the scratchy throat lessened but the pressure and congestion in the head continued. I tried my best to drink plenty of liquids finishing off a container of juice and a couple glasses of hot tea, lemon and then mint. I didn't really each much during the day and then tried to loosen everything up with some spice dinner from Qdoba. It didn't really help. I was on the couch by 5:30 pm and got up again around 7:30 pm.

Nonetheless, I did go participate in a workout though I skipped out on about 4 laps around the track. We did 3 sets of 30 curls and 15 punches. Then 3 sets of 30 straight arm lifts and side butterfly lifts with 2 laps between. I did the first 2 sets of laps but skipped the last. Then we did 2 sets of 20 circles with arms stretched straight out each direction followed by a lap, which again I skipped the lap. Then I did the stretching class. Overall not bad for not feeling well.

Tuesday slept poorly through the night, woke up early, worked, went back to bed about the time to really go to work, slept a couple decent hours, got up, worked some more from home, ate, and worked crashed early on the couch and was in bed by 11, which is early for me. My head was exploding all day long and still pretty rough when I went to sleep.

Wednesday..I actually slept half way decent and didn't feel nearly as bad when I woke or throughout the day. I did participate in workout and stretching. We did a lot of leg related exercises my hips are going to be killing me. It was a think 1 minute timed exercises: back kicks, front kicks, front kick with opposite side kick, holding leg in front and kicking from knee down out, punches, front curls, reverse hand curls, butterfly raises. There is probably more but that's all i can remember at this time. We also made one lap around the track. Then it was off to about 25 minutes of stretching.

Thursday flexibility class. Eye appointment and a very good but unhealthy dinner. The cravings for greasy food continues. Eyes in fairly good shape just changed a decent amount since the last time. I was so exhausted when I got home, I crashed on the couch shortly after 9:30 pm.

Friday a busy day at work followed by a nice drive to Lexington after work. Again, I was tired and fell asleep as my friend was reading his boys their bedtime stories.

Saturday was a very busy but nice day. My friends KB & CB have 3 little ones, 2 twin boys almost 4 and another boy 15 months. The twins are attempting to be potty trained once again so we spent the day at the house hoping for their realization and desire to potty on the potty and not on the floor and in their pants. The youngest wanted to hang on mom every time she went into the bathroom with his brothers. One time, he acted as if he wanted to go outside or maybe he thought mommy was hiding outside. So I grabbed shoes and his jacket and outside we went. I got a good little walk in pushing him on the bike around the driveway and up and down the sidewalk until lunch time. There was also a few accidents to clean up and little ones to get to the bathroom to hopefully not make any more mess. We also had a great time playing with Play-doh. We built a cute little green snowman with pinkish/red face, hat, scarf, arms, and legs followed by some skis.

Sunday....Autocross season has started :) I took two trips around the course, drove some, and rode with others. The morning was very cold sitting out in the wind trying to register folks, but by the end of the day, it had warmed up and was pretty nice.

Two weeks left until Easter...How are you becoming a better you and changing some bad habits or things that keep us from the best version of ourselves serving others?

La Semana Treinta y Uno: Towards Healthy Living

La Semana Treinta y Uno: Monday, February 9, 2015 -- 213.6 lbs

La Semana Treinta: Monday, February 2, 2015 -- 211.6 lbs (15.2 lbs -- 30 Weeks; .8 -- Past 10 Weeks)
La Semana Veinte: Monday, November 24, 2014 -- 212.4 lbs (14.4 lbs -- 20 Weeks; .2 -- Past 10 Weeks)
La Semana Diez: Monday, September 15, 2014 -- 212.6 lbs (14.2 lbs -- 10 Weeks)
La Semana Cero: Monday, July 7, 2014 -- 226.8 lbs

I managed to make it to flexibility most of the week, except Friday. Tuesday night and Wednesday night, I did a little bit of manual labor to setup for a program at church and then tear back down. Thursday, I worked out my driving muscles as I completed 4 8-minute karting cycles.

There is a lot going on over the next couple of months, but I hope to get out soon and enjoy the cool weather before summer is upon us again.

La Semana Treinta: Towards Healthy Living

La Semana Treinta: Monday, February 2, 2015 -- 211.6 lbs (15.2 lbs -- 30 Weeks; .8 -- Past 10 Weeks)
La Semana Veinte: Monday, November 24, 2014 -- 212.4 lbs (14.4 lbs -- 20 Weeks; .2 -- Past 10 Weeks)
La Semana Diez: Monday, September 15, 2014 -- 212.6 lbs (14.2 lbs -- 10 Weeks)
La Semana Cero: Monday, July 7, 2014 -- 226.8 lbs

30 weeks have passed since starting the latest attempt to lose weight and get back down to 180 or less. The last 20 weeks have been a very slow go, but I am encouraged that I have at least maintained to loss a bit over the recent 10 weeks which included 2 big eating holidays and a birthday.

I hope to get out soon and try to do some more hiking again. I need to work on stretching a lot more as the tight muscles from my hips to my toes are causing issues with my feet. Both feet continue to have heel spur/plantar fasciitis pains primary focused in the right. The left foot continues to have pain in the top of the foot though nowhere near what it was. It too seems to be similar to the other where once you walk and stretch it out the pain is not as bad.

I really don't remember what all happened last week. I believe I made it to stretching the middle few days. I did do many of my foot exercises on Friday while I sat waiting for the dermatologist to come in and check me out. Thankfully, another clean bill of health from any skin cancers.

Saturday I did some walking to the IU basketball game up the stairs and back to the car followed by some karting in French Lick, IN. I also went karting on Tuesday night. Running three races both evenings. 

The next 10 weeks gets me to the middle of April. The goal for then is to be back out hiking on a weekly basis, a more defined eating routine, and continued working to complete all the necessary exercises to reduce future injuries.

Thanks again for going on this journey with me! Sorry for the delay of this weeks update!

La Semana Dieciséis: Towards Healthy Living

La Semana Dieciseis: Monday, October 27, 2014 --209.4 lbs
La Semana Quince: Monday, October 20, 2014 -- 211 lbs (15.8 lbs -- 15 weeks)

La Semana Diez: Monday, September 15, 2014 -- 212.6 lbs (14.2 lbs -- 10 Weeks)

La Semana Cero: Monday, July 7, 2014 -- 226.8 lbs

Tuesday & Thursday 
Physical Therapy days with 2.2+ miles on the bike. Not a lot of other physical activity with the issues surrounding the foot.  After Thursday, it was determined to change the focus of therapy to specifically the left foot and the other areas playing a roll in the foot pain. Currently doing a lot of electrode and medicine therapy on the top of the foot.

Monday, Wednesday, & Thursday
Normal flexibility class, at home PT exercises & stretches

Friday
At home PT exercises & stretches, no flexibility class as I worked from home.

Saturday
At home PT exercises and stretches; walked a bit around the Autocross Test & Tune down in Bowling Green

Sunday
Last autocross of the season. Walking of the course and around the site. So I failed to turn off or pause the 2nd workout therefore it has me walking 115.13 miles on Sunday, which though I walked a lot is inaccurate.

2.7 miles of course walking plus probably another mile of just general walking around for the day as well as a nice day of actual racing. The bad thing is I did a very poor job of hydrating myself both Saturday & Sunday so I am going to be playing catchup again for awhile.

I hope you are having a great week and staying motivated to stay in shape and be healthy!

La Semana Quince: Towards Healthy Living

La Semana Quince: Monday, October 20, 2014 -- 211 lbs (15.8 lbs -- 15 weeks)

La Semana Diez: Monday, September 15, 2014 -- 212.6 lbs (14.2 lbs -- 10 Weeks)

La Semana Cero: Monday, July 7, 2014 -- 226.8 lbs

Wow...15 weeks and 15.8  lbs. Two memorable trips over the past 15 weeks, Guatemala and then Europe (Portugal, Spain, France). In 10 weeks with God's grace, I will be back in Guatemala to share His love, heart, and hands with those there.

Besides the loss in weight over the past 15 weeks, my lab numbers have improved since the first part of April.
Cholesterol: April 4 -> Sept 30
Total                 272      239
Triglycerides     268      251
HDL                 41        46   (In Range)
VLDL               54        50
LDL                 177       143
Ratio                 4.3       3.1 (In Range)

Vitamin D         23.6      46.0
Insulin              23.2      22.6

White blood cell, Hematocrit, and Neutrophils (Absolute) are all still high.

In addition to seeing the general doctor, I also went back to the Sleep Center to review my first month of CPAP usage. I am having no obstructive situations with the machine. I still question, if this is what is really causing my sleep issues. I still wake up throughout the night almost like clock-work. I still feel tired in the afternoon/evening and can sleep real well on the couch in the afternoon/evening. He said that losing some more weight can help and maybe lead to not needing the machine at all. Therefore, we will keep trying to get down closer to my college graduating weight. There is still lots to go though.

And if that was not enough doctor visits, I also went back to the foot doctor. Current diagnosis is anterior tarsal tunnel syndrome. It is similar to carpal tunnel syndrome but in the ankle. It manifests itself on the top of the foot due to tendon across the ankle and front of the foot pinching the nerves down the foot. I have read a bit and the pain in the middle of the 1st and 2nd toe is common with this as well as the tingling when the nerve is hit down the top of the foot. He prescribed some nerve cream which should arrive by Monday and also a suggestion for the physical therapist. We will see what DC has to say on Tuesday and where therapy goes from here.

This past week workouts...
Monday - Flexibility, HPT, and PT (8 mins on the bike, 2.2+ miles; electrode therapy btwn toes; coconut therapy calf, shin, ankle, bottom of foot)
Tuesday - Flexibility and HPT
Wednesday - Flexibility, HPT, PT (8 mins on the bike, 2.2+ miles; electrode therapy btwn toes; coconut therapy calf, shin, ankle, bottom of foot)
Thursday - HPT Partial lots of doctors visits and a very long nights sleep into Friday morning
Friday - HPT, Grocery Shopping, Laundry
Saturday - Walking around Georgetown's campus for homecoming followed by hanging out with KB, CB, and the boys (2 3.5 yr olds and 1 10 months old)
Sunday - Last autocross of the season in Lexington. About 3 miles walked. Last event until next spring is next week.

On Monday evening late, I started getting a sore throat that lasted into Wednesday. By Wednesday afternoon, massive sinus pressure was invading my head/nasal cavity area which lasted throughout Thursday. Mostly clear but some slight yellow discharge.

Well that is one large update for you. Thanks again for all of your support, prayers, and helping me stay accountable.

Until next week, blessings from God!

PS La Semana = Week

La Semana Catorce: Towards Healthy Living

La Semana Catorce: Monday, October 13, 2014 -- 210.0 lbs
La Semana Trece: Monday, October 6, 2014 -- 210.8 lbs
La Semana Doce: Monday, September 28, 2014 -- 211 lbs
La Semana Once: Monday, September 22, 2014 -- 210.8 lbs

La Semana Diez: Monday, September 15, 2014 -- 212.6 lbs (14.2 lbs -- 10 Weeks)

La Semana Cero: Monday, July 7, 2014 -- 226.8 lbs

Monday - Flexibility class and home therapy exercises and stretches.

Tuesday - Dr appointment 100/60 blood pressure that is like the best I have heard in awhile. 212 lbs on these scales, which was apparently exactly the same from my last visit (April 2013) so I will take that. 5'7.5"

Physical Therapy, 2.2 miles on the bike. More exercises, stretching, and coconut therapy on the left lower leg and foot. Overall, my left foot was bothering me more Wednesday & Thursday.

Wednesday - Flexibility class...too much food with an entire building food day. Trip down to the ball courts for food and another to check out the dunk tank. A couple throws and a hit of the dunk tank followed but 2/3 basketball shots on top of the 3-point line. Amazing..first shot up and swoosh, not sure I could do that again.

Thursday -- 10 minute deep shoulder & neck massage; Physical Therapy, 2.3 miles on the bike. I was averaging 16 mph versus 15.5 mph in previous PT days. Not a lot of exercises today as still focusing on the left foot that is injured. Completed some ankle exercises, continued coconut therapy on the lower leg and foot, and electric therapy on the foot. Prescribed home therapy exercises and stretches. Flexibility class.

Bluegrass Indoor Karting (BIK) -- 2 8-minute races around the track

Friday -- Flexibility class focused on some back stretches. Home Therapy.

Saturday -- House cleaning, bathrooms, kitchen and a bed change, followed by a nice nap and overall a rather lazy day. 1 BIK race. Part of Home Therapy.

Sunday -- Autocross 2+ miles of walking around the course and parking lot. Followed by a race around the track at BIK. Home Therapy.

This week, I have two doctors appointments. One with the sleep doctor and the other with the general doctor. I will report on lab work next week or in a separate post once I meet with the doctor on Thursday. I will say though the numbers are still high many of the numbers have improved from April. There also may be another trip to the foot doctor. I will see how things feel in the morning.

Thanks again for all of you who are still following me! May this be encouraging to you to stay in shape and healthy or to get in shape and healthy. I know that hearing others stories helps me.

La Semana Trece: Towards Healthy Living

La Semana Trece: Monday, October 6, 2014 --210.8 lbs
La Semana Doce: Monday, September 28, 2014 --211 lbs
La Semana Once: Monday, September 22, 2014 -- 210.8 lbs

La Semana Diez: Monday, September 15, 2014 -- 212.6 lbs (14.2 lbs -- 10 Weeks)

La Semana Cero: Monday, July 7, 2014 -- 226.8 lbs

Monday -- Flexibility Class & At Home PT Workout (HPT)

Tuesday -- Went in for lab work this morning to prepare for my upcoming doctor appointments. We will see how, if numbers have changed at all since April. HPT & PT

Wednesday -- Flexibility & HPT

Thursday -- HPT & PT; In PT, she has been focusing more on the foot and surrounding area. She started a coconut therapy to hopefully break up the grit in my muscles and help them move across one another in a smoother action. She described as dry spaghetti and how it easily glides across one another and cooked spaghetti that does not glide and is all tangled. That is how my muscles are cooked spaghetti all tangled and gritty and this therapy should help break up the grit and let the muscles glide smoothly like the dried spaghetti.

Friday -- Flexibility & HPT

Saturday -- My friend KB with her 2 - 3 year old boys and 9 month old picked me up Saturday morning and we drove to St. Meinrad. While there we toured part of the Monastery, attend mid-day service, and enjoyed time together with her other friends and children discussing their journey to become Oblates of the Benedictine Order at St. Meinrad. So I did get some walking and chasing after children in for the day along with HPT. 

Sunday -- You guessed right, another Sunday of racing. I walked the course a couple times and a few walks to the bathroom and back. I didn't calculate any mileage for the day but probably around 2 miles.

In PT, I usually ride the bike for 2.1 to 2.25 miles between 15 and 16 miles per hour and then we do a variety of stretches, leg exercises, and balancing activities. There is some improvement but the left foot is putting some restrictions on that as we concentrate there instead.

Thanks for reading, praying, and encouraging me to continue to move forward! May your week be full of blessings!

La Semana Once: Towards Healthy Living

One week left until the Marathon or Half-Marathon Hike, I am not quite where I had hoped to be but hoping to finish at minimum 13.1 miles or half-marathon.

La Semana Once: Monday, September 22, 2014 --210.8

La Semana Diez: Monday, September 15, 2014 -- 212.6 (14.2 lbs -- 10 Weeks)

La Semana Cero: Monday, July 7, 2014 -- 226.8
 

Monday

PT -- 8 mins, approx 2 miles on the bike followed by various activities working on my hips and balance plus stretching

Thursday

PT -- 8 mins, approx 2.1 miles on the bike followed by various activities working on my hips and balance plus stretching.

Saturday

Hike -- Well this ended up about .25 mile excursion out before the pain in the left foot seemed to be getting worse and not worth it. Guess it is a good thing that I turned around and returned back to the car because after the 20 min car ride back home, I couldn't put weight on my left foot enough to even get into the apartment. I ended up calling my neighbors RP & CP to see if RP could give me an arm to lean on to get into the apartment. They additionally were kind enough to let me borrow their walker to help me get around in the apartment. I really needed it on Saturday as the pain was excruciating if I put any weight on the foot especially the front. I tried meds, heat, and ice nothing seemed to really temper it.

Sunday -- It was supposed to be race day but instead ended up a trip to church and trip to return my GPS watch that did not do the trick and had to be returned today in order to get my money back. In the morning, the foot was still pretty sore even just putting pressure on the heel so I used the walker to get in and out of church. By afternoon, I was able to put a little more weight on the heel as long as I didn't roll the foot all the way over to the ball. The pain is not as excruciating as it was yesterday but still very sore.

What happened to my foot? I have no clue. The ankle, top of the foot was having some pain late Friday night. I iced it and went to bed. The top was still sore on Saturday but I thought it just needed to be stretched out and it would be okay. I guessed wrong and apparently aggravated it more. I am going to either go to PT or a doctor Monday to see what they have to say. Trying to schedule a doctor's appointment now. Updates later.

In addition to PT appointments, there is a series of stretches and leg raises for my hips to be completed each day. I have done a decent job of completing the exercises and doing half the stretching. Plus I have gone to flexibility class everyday but Friday as there was none.

Next week, I will update you on the success of the half-marathon hike, if I am able to complete it with this latest injury.

La Semana Siete: Towards Healthy Living

La Semana Siete: Monday, August 25, 2014 -- 214.0
La Semana Seis: Monday, August 18, 2014 --213.4

La Semana Cinco: Monday, August 11, 2014 --214.0

La Semana Cero: Monday, July 7, 2014 -- 226.8

Monday, August 18 - JMF Silstone & Purple Heart Trail 4.5 miles
   24.08                  1.1 miles  --  Welcome Center to Purple Heart Trail Connector via Silstone
   11.21                   ?.? miles  --  Purple Heart Trail Connector from Silstone+
   31.18                   ?.? miles --  Top of Main Hill
   14.70                   ?.? miles --  ?
   06.27
   25.79                  1.1 miles -- Purple Heart Trail Connector to Welcome Center via Silstone
 1:53.23                  4.2 miles    Avg 2.25 miles/hour

Monday - Wednesday
     Flexibility

Friday - Orthopedic Surgeon
     Surgeon said all my ligaments and muscles look good. My hamstrings are really tight and probably the weakness in my upper leg muscles on the left are causing the pain and discomfort. Also, the cartilage under my knee caps is breaking down.

      He prescribed physical therapy which I have an appointment for on Sept 10. In addition, a double cho-pat brace for both knees and if needed some prescription anti-inflammatory medication. I have not located and purchased the braces yet. I already was using a single brace underneath the kneecap so interested to see how the dual brace works.

Sunday - Autocross Racing
     These required some walking of the course prior to the event and again mid-event to share knowledge with fellow racers. It also included a lot of standing outside in the hot sun. It was a very warm day, especially compared to our weather thus far this summer.

Excuse me as I will not be writing for the upcoming 2 weeks but hope to have some great reports! Have a marvelous Labor Day!

La Semana Seis: Towards Healthy Living

La Semana Seis: Monday, August 18, 2014 --213.4

La Semana Cinco: Monday, August 11, 2014 --214.0

La Semana Cero: Monday, July 7, 2014 -- 226.8

The week has been very busy but not very active. I was going to try to hike on Tuesday but after a long Monday followed by an extra long work day on Tuesday that did not happen. Then after an extremely long Friday, I was committed to sleep and getting things done at home on Saturday before visiting with friends all afternoon/evening.

Sunday was a bit of exercise walking the autocross course and helping put the trailer back afterwards, but definitely not enough to count for much. Hopefully, I will be able to get out at least once or twice this coming week.

Flexibility class I think also only happened twice this past week.

Thanks for those coming out to read and encourage along! It is great to be back in control of my life and eating though very much a work in progress.

Healthier Living: Take 28

Week 28 -- 198.0 pounds
Week 27 -- 196.4 pounds
Week 26 -- 197.4 pounds
Week 25 -- 198.6 pounds
......
Week 21 -- 201.8 (5.6 lbs in 10 weeks and total of 9.6 lbs after 20 Weeks)
Week 11 -- 207.4 (4 lbs after 10 weeks)
Week 1  -- 211.4 pounds (Starting Weight)


Past weeks workouts...

• Tuesday ran approx .9 mile to gym, lifted arm weights, and ran back about 2.3 miles. Total run time about 40 minutes. 
• Thursday 10 mins on the bike, leg weights, and 3.45 mile run/walk in about 45 minutes. 
• Friday 1.5 mile walk at work
• Sunday 2 plus mile walk around the autocross course.

Health update...

Tuesday, I found out that my right foot has heel spur syndrome. The wonderful heel spur was visible on the x-ray and explains the pain that I have been having in my right heel. Treatment is icing with a frozen water bottle twice a day for 10 minutes, heel cushions, and non-steroid anti-inflammatory.

Additionally, apparently the fatty tissue in my heel is breaking down which does not help the situation and means that I should not get any steroid injections in my foot as the steroids just assist the break down of the fatty tissue causing additional long term issues.

Healthier Living: Take 27

Week 27 -- 196.4 pounds
Week 26 -- 197.4 pounds
Week 25 -- 198.6 pounds
......
Week 21 -- 201.8 (5.6 lbs in 10 weeks and total of 9.6 lbs after 20 Weeks)
Week 11 -- 207.4 (4 lbs after 10 weeks)
Week 1  -- 211.4 pounds (Starting Weight)

As the weeks keep building up and the weight doesn't seem to have come out in great quantity, I decided to break things down a bit so that I could see the positive progress towards losing 60 lbs. The first 10 weeks was a slow progress, but it looks like things picked up a bit the next 10 weeks. This third ten weeks has already almost matched the last 10 weeks (5.4 lbs after 6 weeks) and surpassed the first 10 weeks.

Looking at the goals set in Week 1, I have accomplished running a 5K and this week hit the 15 pound mark. I guess that means it is time to set the next 15 pound goal loss by week 47 (mid-March). This should get me back close to the weight I was when I moved back to Kentucky in July 2010. Amazing how fast one can gain weight 30 pounds in about a year, but maybe I will be able to shed that 30 pounds plus in a year time frame as well.

How did last weeks workouts go?
Tuesday
Gym -- 2.5 miles on the bike and arm weights
Run/Walk -- 3.81 miles in 55:57 mins

Wednesday
Attempt at a hill workout, 2.35 miles 33:19 mins

Thursday
Gym -- 3.5 miles on the bike and leg weights
Run/Walk -- 3.52 miles in 47.18 mins

Friday -- Walk 1.53 mile walk 26:51 mins

Saturday -- 4 mile leisure hike at Jefferson Memorial Forest

Sunday -- 2.3 mile plus walk around the autocross course and the event on Sunday

How goes your fitness and health? 
 

Healthier Living: Take 19

Week 19 -- 204.0 pounds
Week 18 -- 203.4 pounds
Week 17 -- 205.0 pounds
......
Week 1 -- 211.4 pounds

Not 1, Not 2, but 3 nights of about a mile jog plus a mile of walking accompanied with two days of 1/2 hour walks with my co-worker, Saturday apartment cleaning, and Sunday's autocross adventures, I believe it was a fairly productive week on the exercise front especially since the end of the week got a bit too warm again.

Though not scientific or based on tested facts, I do believe that the vitamin regimen is helping from just visible signs with this menstruation though a medicine induced menstruation period since it had been almost 4 months since the last one. Hopefully, this will be the last little kick start my body needs to become regular again.

In addition, I am trying to remember to start taking my waking temperatures and charting my cycles again. I have noticed my temperatures are starting higher than they were a couple years ago. I might be able to actually use the chart temps instead of changing them to lower temps. I will let you know how this goes.

Vitamin Update Plus
I decided to change things up a little bit and add some more dosages of things based on the suggestions. I tried to condense/minimize the number of pills but do not believe it was successful. I looked at B-Complex vitamins for example but their was not one that seemed to provide all that was needed. Here is the new regimen starting today:

Morning
Complete Prenatal (w/lots of vitamins & minerals)
B-1 500 mg
B-6 200 mg
B-12 500 mcg
Vitamin C 500 mg
Vitamin E 200 IU
Fish Oil: Omega-3 600 mg; EPA 324 mg; DHA 216 MG
   or Flax Oil: Omega-3 7700 mg; Omega-6 2240 mg; Omega-9 2520 mg
Metformin 500 mg
Spironolactone 100 mg

Evening
Complete Prenatal (w/lots of vitamins & minerals)
B-6 200 mg
B-12 1000 mg
Vitamin C 1000 IU
Vitamin D3 2000 IU
Magnesium Citrate 400 mg
Vanadyl Sulfate 20mg

Before Bed
Melatonin 6 mg

During the Day
Attempt to drink at least one if not 2 glasses of hot green tea.

Healthier Living: Take 18

Week 18 -- 203.4 pounds
Week 17 -- 205.0 pounds
......
Week 1 -- 211.4 pounds

The thought of being back under 200 pounds is so in site. I would love to reach it by next week, but that will take some dedication. The feeling of clothes being loose again is great. I can tell the pounds are coming off ever how slowly.

The cooler weather is starting to help my motivation to get out again and enjoy the fresh, cool air. There is a 5K in Bloomington on September 29th that I am going to shoot for being in shape and running. It is a possibility, if I just set my mind to it and the weather stays cool.

Exercise for the past week included two 30 min walks at work and Sunday's autocross 2 plus miles of walking around and running back and forth for rides/instruction during the second heat.

Look forward to some exciting news next week!

Healthier Living: Take 15

Week 15 -- 207.6 pounds
Week 14 -- 206.2 pounds
......
Week 1 -- 211.4 pounds

A rough week in many ways plus a bit of late night Wedding celebrations on Saturday night lead to a slight gain this week.

Saturday was spent cleaning the inside and outside of the car. Amazing how shiny the car is when it is not covered in months of dirt. Sunday & Monday, my arms definitely felt the car cleaning.

Sunday was another day out autocrossing and a couple miles of walking the course.

Exciting things to come this week.

Healthier Living: Take 5

Week 5 -- 210.4 pounds (Tuesday)
Week 4 -- 210.8 pounds (Tuesday)
Week 3 -- 211.2 pounds
Week 2 -- 210.8 pounds
Week 1 -- 211.4 pounds

Consistency is a good thing. It is definitely better than gaining weight.

Workouts this week included
- Thursday Night a 1.02 walk with my cousin who suggested the walk before shopping and a nice dinner with an old college friend of hers.
- Autocross Driving School on Saturday logging 1.62 miles though I walked more than that throughout the day.
- Autocross Points Event on Sunday logging 2.36 miles with a slight bit more of walking though a not so healthy dinner.
- Today a 3.13 mile walk around the neighboring neighborhood burning just over 200 calories according to the app. Motivated to hit 200 calories in order to count it towards fitness in Vitality.

As mentioned before, my company has enlisted a program called Vitality to motivate employees to get in shape. There are pros and cons to the program because several of the bigger items appear to actually cost you before getting the reward. Nonetheless, I am trying to seek out ways to gain points without costing me money.

The biggest hurdle seems to be tracking physical activity because it all has to be approved/cleared in some fashion. I can't just go out and walk/jog tally my time and mileage and submit it. There is a free app called MapMyFitness, which I was able to download to my phone. I checked it out several weeks ago when I took the twins for a nearly 6 mile walk. The app is actually pretty nifty as it has a road map of where you are and where you have been. It tracks mileage, time, calories, and speed. To get points, you have to have an activity that burns at last 200 calories. I am still trying to figure out how I gain points and apparently I did not gain points for the workouts prior to sinking the two accounts. Therefore my 6 mile stroll through the park is not included, but at least it is started now.

Hopefully with motivating factors (clothes not fitting, being tired, a little push to run the Derby mini next year, Vitality) and tools like MapMyFitness, I will be motivated and disciplined to start being more active.

Soon, I plan on sharing what I have learned regarding vitamins and what my vitamin strategy is going to be for starters.

Thanks for letting me share my journey to become healthier! May you too be motivated to get in shape, eat healthier, and just be positive.

Healthier Living: Take 3

Week 3 -- 211.2 pounds
Week 2 -- 210.8 pounds
Week 1 -- 211.4 pounds

Monday morning was not a good weigh-in though Tuesday and Wednesday have been much more encouraging. We will see if I can maintain the potential loss until next week. Next week, I will have to weigh-in on Tuesday as I will be out of town Monday morning.

What a weekend for getting exercise....
Saturday turned out to be a very humid morning but a nice day for a long walk pushing a dual side-by-side stroller around the park and then down the street. The goal was to go for a walk and then bring the 11 month twin boys back for their nap. E had other ideas as he fell asleep long before 10 am and his brother P also proceeded to fall asleep prior to 10 am. By about 10 am, we had completed 2 laps of the park, approximately 2 miles. In order for them to continue napping instead of waking up and screaming, it was determined that a walking nap would be best. Therefore, I continued to walk another 2 laps around the park and then down the street in and out of all the little cubbies. The result was a nearly 6 mile walk in an 1:47 mins with a couple breaks for water. By the time, we got back to the house they were both awake and ready for a diaper change.

Sunday was another day of autocrossing, and I mapped a bit of my walking around the course in the morning and in between heats about 2 miles. It did not include all the other walking around that I did for the day.

The weekend also included experimenting with an app on my phone called mapMyFitness. It ties into my company's healthy living program called Power of Vitality. I just linked the two accounts up tonight and am not sure if the workouts are now synced to provide me points in Vitality or not. We will see what happens. I was fairly impressed with the apps ability to track my movements and provide some information regarding mileage, time, and calories burned.

Power of Vitality -- What is it?
Here is a blurb from the Vitality website and I will create another blog entry soon regarding some of its benefits and what I have done thus far.

"Vitality is a comprehensive, interactive and personalized wellness program that makes it easy for you to live your healthiest life! The program helps you improve or maintain your health by giving you the knowledge and tools to establish and meet your health goals. When you participate in healthy activities, you'll feel great and you'll also earn Vitality Points."

I apologize for this posting being late. I actually was out the previous two nights doing church activities until a bit late. Enjoy this update and the next Healthier Living update will not be around until at least Tuesday as I will be out of town Monday.