Half-Marathon Training Update: Week of October 12th, 2025

This week started off great! On Sunday, I went on a 4.5 mile hike with my daughter. She even joked that I was flying up the trail and she was "fighting for her life". That made me feel good. My weight didn't go down so that was a bummer. I was 197.2 which was about a half-pound more than last week but nothing to really worry about. Weight loss is not linear no matter how much I want it to be. I realize that. 

On Monday, I went for a 5 mile long-run and just ran for fun. I was totally aimless and just ran around West Asheville turning down a street when I felt like it. I averaged a 13:43 pace which is what I need to keep if I want to break 3 hours in the half. If felt pretty easy so that was a good sign. 

Tuesday, I went to Gold's Gym and worked out and then ended with a mile walk on the treadmill at a 16:40 pace. I have to say, I do like the gym and I do like Gold's more than planet fitness. There's just something about the free weights that I like. Maybe it's the old-school nature of them as opposed to all the fancy machines. Although, I will say that I like doing the Leg Press machine more than actual squats. I get nervous I'm going to hurt my back by lifting wrong. 

On Wednesday, I took a rest day which at the time was a good idea. I had done something active, Saturday, Sunday, Monday and Tuesday. Way more activity than this old guy had been used to doing. 

Thursday I didn't do anything either. Work had been getting crazier but I felt like I should have squeezed in something so I did do some arm curls, front raises and side raises at home with my adjustable dumbbells. 

On Friday, I was pretty busy with work again and it was date night, so I didn't do any running. But what a great date night.

Today, Saturday I didn't do anything. Not sure why. I can't remember what happened that I didn't do anything. No run, no hike, nothing. That's weird for me. 

As you may notice, not once did I mention doing my physical therapy stretches and routine. Very unhappy about that part of my life. I feel so much better when I do them and after my sessions. I have to get a sense of discipline. Motivation just ain't doing it. 

Half-Marathon Training Update: I've Suffered from LBS the Past Three Weeks

Training is not going well. Apparently with work and bad ankles, I've suffered from LBS, or Little Bitch Syndrome. Thanks to my son Christopher for this technical term that best describes my lack of activity. 

Where do I even begin? Let's just go week by week to get caught up. 

Half-Marathon Training for the Week of Sept 21

I woke up and weight in at 197lbs. I think I mentioned this last week since I wrote the post on Sunday. I didn't run on Sunday, the 21st but I did go out on Monday for a long run. I ran 4.08 miles and fine during the run, but the next day, my ankles hurt like hell. On Tuesday I felt like crap but I did do some arm curls and military press exercises with 20lb weights. I skipped Wednesday but did arm curls again on Thursday as well as went to a Physical Therapy session for my ankles. On Friday, I walked a mile on a treadmill at the hotel we stayed out for our weekend in Charlotte, NC. I did nothing but sight see Saturday or Sunday. 

I have a set of exercises that I'm supposed to be doing to help my ankles. Am I doing them? Did I mention doing them? The answer to both is "no". Again...LBS. It hurts to do them so I don't want to. They do feel better after doing them. But then I'm sore the next day. Somebody get me a glass for all this "whine". 

Half-Marathon Training for the Week of Sept 28

I weight in at 199.6lbs. Not happy about this, but it was a fun weekend with the wife. For whatever reason, I didn't do anything Sunday or Monday. On Tuesday, I managed to knock out 10 x 20lb arm curls. That was it. On Wednesday, I went for a 2.4 mile hike at the Arboretum and did some more arm curls that night before bed. On Thursday, more arm curls since those are easy and quick. Friday, I was back to hiking. I did 3.5 miles at the Arboretum. On Saturday, I did another hike of 3.9 miles in Bent Creek doing the Deerfield Loop trail.

Did I do my exercises this week to help my ankles? No. Do I suck? Apparently so. 

Half-Marathon Training for the Week of Oct 5: Only 15 Weeks Remaining

I weighed in this morning at 196.8. A big improvement over last week and a slight improvement over the 21st. I started the week by hiking Graveyard Fields for 4.5 miles. On Monday I did 10 x 20lb curls - my old standby but nothing else. Tuesday was Election Day, so I worked all day from 5 a.m. until 9:30 p.m. I was exhausted and couldn't even muster up the energy to do my arm curls. I skipped Wednesday as I was still super tired and my ankles were killing me. On Thursday, I went for a hike at the Arboretum. On Friday, I did nothing. 

Once again, I did not do my ankle exercises this week. What is stupid is that it will not only help my ankles feel better, but it will help my running...if I ever do any. So what's wrong with me????

Saturday - Today, October 11th, I got up early as my wife was heading out of town for a few days. She left early so I stayed up and hit the gym for a total body workout. I did chest, back, shoulders, biceps, triceps, quads, hamstrings and calf muscles. I even walked a mile on the treadmill in 17:23 after the workout. In the evening, I went for 30-minute run and covered 2.45 miles in 30:45 for an average mile pace of 12:30. It felt O.K. I was definitely trying to quicken my cadence for the first mile. On the way back I kept giving it some gas here and there, almost like a fartlek. 

The Half-Marathon is in 15 weeks exactly as of today. I am nowhere near ready, but I believe I do have time. I really want to beat 3 hours, but I'm running out of time for that. This week will be better. It has to be. 

My First Marathon in Review

Well, it's been a week and a day since the marathon. I've a had a lot of time to look back and think about things like what I did right, what I did wrong, what I'd do differently. So here's an honest look back at my first marathon experience. 

What went right? 

I felt really good the morning of the marathon. In fact, when I walked up to that starting line, I felt born again. I hadn't felt that level of excitement at a race in forever! I felt very relaxed and excited to take on the challenge. The morning of the race, even though I didn't feel like I needed the bathroom, I stood in line just in case. Lucky I did too, because by the time I got up there, I had that old familiar feeling. That, plus the next coupe of aid stations with porta-potties had lines as well. 

All during training, I practiced fueling with trail mix, raisins, protein bars, etc. I had a good feeling for how often and how much I could tolerate. I pretty much knew what worked, and what didn't work with the snacks I had available to me at home. Rather than carbo-load the night before, I started on the Wednesday before the Saturday Marathon. I upped my carbs at every meal over several days rather than the night before. The morning of, I ate nothing. I treated the marathon like I did my long runs. I started in a fasted state. I would have had to have been up at 5 to eat anything and have it digested in time that I wouldn't feel sloshy or full. I never run well with food in me. 

When the gun went off, I stuck to pace - or what felt like my pace - and didn't get caught up in the excitement and go sprinting off like I used to do in 5Ks. My pacing was pretty spot on up until mile 20 and then started to slow down but I had a good idea I would finish in time. 

I took Gatorade and all the water stations. In the later miles, 20 and up, I'd also take a water a couple of times. Starting around mile 1 or 2 I had a half box of raisins I brought with me. I had the other half around mile 3. At mile 6 I started taking gummy bear packets and having those at each station. The aid stations were ever 3 miles or so which was perfect for the timing I'd worked out in training. 

At mile 23.66 (I looked at my Fitbit) I had to walk. My legs just stopped when I came to a hill. I didn't let it get me down. I did what I did in training. Gave myself 50 steps with my right foot, and then I started running again. However, after running again, it wasn't long before I had to walk again. So I just ran-walked the last 2.5 miles give or take and didn't let it get me down. I knew where I was and that I'd finish by the cutoff. 

After the marathon, I walked to the car rather than have my wife come get me, took a really long, really hot shower, and before bed, I massage-rolled my legs with one of those massage rollers that looks like a weird bumpy rolling pin. For dinner that night, I will add that I ate a lot of pasta to replenish my glycogen stores. I honestly believe that helped me a lot with recovery. 

In the days that followed, I walked a little over a mile on Sunday, a mile on Tuesday, and a little over 2 miles on Wednesday. Thursday and Friday I was traveling for work but I did get a short 15 minute or so walk in Thursday night. All in all, the day after the marathon, I was able to walk, go up and go down stairs, just like a normal person. 

What went wrong? 

Due to it being a major election year, and a Hurricane, I actually missed over 2 consecutive months of training and had to practically start over. All of October and all of November plus the first week of December was shot! I lost a lot of progress. Sure, I had a few runs in there, but it was not at all what I needed. 

But in all honesty, I can't think of much that I did wrong on race day. I felt like I was really smart. I did get a tight stomach around mile 19. I had way more Gatorade than I was use to and my stomach felt like it had enough. But I was so worried about hitting the wall and needing electrolytes, that I kept drinking. Having never run over 18.21 miles, and therefore not fueling or drinking after mile 15, I was in unchartered territory at miles 19, 23 and 25.5.

What could I have done better?

First off, I would have tried gels during training. They seem so much easier to carry than boxes of raisins. It may have helped my legs feel fresher for the last 2.5 miles and perhaps I could have run farther before having to walk. 

I think I would have ignored traditional advice and gone for a 20 mile long run. Knowing how slow I would be, I think that extra half-hour on my feet, while not helping too much due to diminishing returns physically, would have helped me tremendously mentally. I also wish my 2 non-long runs during training weeks were farther. I typically just did 2-3 miles and went up to 4 or 5 in the last couple of weeks. I think some higher mileage other than my long runs would have served me well. 

I should have run more hills. While I did have long uphill runs in my training, I didn't do hill workouts per se. I knew the course would be hilly. Heck, it's Asheville. But I so focused on the river arts part since there were so many out and backs, that I failed to realize just how many hills there would be in the downtown and Montford areas. 

At mile 23, I saw my wife and daughter and I said "I'm in so much pain". I was feeling rough, but I shouldn't have made that comment. Tired was a much better word. I really believe that speaking that out loud was a sort of incantation that then made me feel worse that I was really feeling at the time. I think that messed me up mentally and took my head out of the game - so to speak - just long enough that I had to stop and walk at mile 23.66 when I saw a long gradual uphill. While I did run-walk from 23.66 to the finish, I think I could have run more had I not let those thoughts in. 

Important Notes and Things I Need to Remember

The week before I signed up, I could barely run 6 miles. My pace for 5.77 miles was 14:59 and had to be able to average 14:53 for 26.2 miles!!! I had roughly 8 months to train, two of which were lost due to work and a hurricane. 

I was struggling with Plantar Fasciitis prior to signing up and the only shoes that helped me were barefoot-style shoes. I trained and ran the marathon in Vibram Five-Finger shoes. All pain-free!

My wife and daughter where there and it was so helpful to see and feel their support. They saw me at mile 12.5, 19, 20, 23, 25.8 and the finish. 

Originally, this was my "one and done" marathon. But if I'm being honest, Sunday night, I was looking at what other marathons were coming up later this year. LOL

I'm sure there's more I'll think of. Things I did right, wrong or wish I'd done. I may come back and edit this, but I'll make a note of it. 

Marathon Training Update: Week of January 26th

I felt good last week despite some missed days. I had two great time breakthroughs. I crushed my long run of 9 miles and a short 3 mile run. It was a good week. I'm happy to report that this week started out great too! 

The Week in Review! What a Pain!

On Sunday, I re-upped my distance. I hiked in the morning to see some frozen waterfalls. Absolutely beautiful! I didn't get home until about 3:30 and didn't get running until 4. Knowing I'd be getting home in the dark, I wore my light up running vest. By the way, if you don't have one, I highly recommend it. Anyway, I went out and was trying to run easy. It felt super easy. Two weeks ago, I ran 14.5 miles at a 14:40 pace and I felt like I was going to die at the end. This run ended up being at a 14:05 pace and I while I felt dead at the end, it was easier than the 14.5 in terms of effort. I passed the half-marathon point in 3:03:16 which was faster than my 3:04:55 back in 2022, the last time I ran a half in a road race and faster than the last time I hit a 13.1 in a training run. I'm really seeing progress. If you had told me a year ago that I'd be running these distances, I would have told you you're crazy. What a difference  a year can make!

On Monday, I took a rest day, which is typical. I like to rest the day after my long run. It helps this old man recover faster. 16 miles takes  a lot out of a guy...lol.

On Tuesday I woke up with really bad back pain. I'm not sure if it was DOMS from the long run, or if it's work related. I think it could be work related in that when I get in the car, I am slinging my heavy backpack over to the passenger floorboard area. When I get out of the car, I'm hefting it up from there and across the seats as I get out. This has happened before and at the time, I had blamed it on the same thing and I wasn't running back then. Needless to say, I did not run or workout. I also started to go to the passenger side and place my backpack down and retrieve it. 

On Wednesday and Thursday, I was no better. Still in a lot of pain so I didn't do anything exercise related. 

On Friday, I felt better but not 100%. I did think about going for a short run to test the waters so to speak, but then I decided to err on the side of caution since it was the first day I didn't feel bad all day. 

Today, Saturday, Feb. 1st, I did not run, but I did go on a 4 mile hike with my wife. My back felt OK all day with the exception of one little moment when I ran/hopped across some rocks at a creek. I felt a small twinge of pain, but it went away immediately. Tomorrow is my long run which I'm determined to do despite having not run since last Sunday. If you've been keeping up with my progress, you'll know that it's not my first time doing a long run with nothing but the prior long run in the training books. 

Six weeks to Go!

Today, Saturday, Feb. 1st marks six weeks until the Marathon so I REALLY have to get dialed in. Here's my plan:

1. I'm going to be more consistent with the runs. I have to be. 
   
   
2. I'm gong to be more consistent with the strength training - twice per week. 
   
   
3. I'm going to be more consistent with stretching. I'm sure it's been helping my legs not feel heavy so I have to keep it going and not get lazy with it. 
   
   
4. I'm still working out nutrition. So far, I think what works best is a couple boxes of raisins, a chewy granola bar and lime Gatorade. That' what I've been taking on my long runs. I have a little snack and a sip every 3 miles or 45 minutes depending on how I feel. 
5. I need to lose weight! I started January at 195 and ended January at 195. While I didn't gain any weight, I didn't lose any either. I really need to slim down. 195lbs is just too much for me. I'm officially obese per the BMI chart (which I hate). The Rock is technically obese, but I'm not muscular so I have no excuse. For every pound I can lose, I should gain 30 - 60 seconds per mile. For a marathon, that's 13 to 26 minutes faster. In the first week of Hurricane Helene, I was down to 177lbs. I can't believe I've gained it all back. I had heard that some runners gain weight while training for a marathon, but I didn't think it would be me. I suppose, even though I lost some weight, I'm where I was when I started training so it's not as bad as gaining weight really. I just have lost any overall. 

I've lost count how many times I've "started running".

Starting Again - At the Beginning

Back in July I went for a run while on my anniversary trip. It was a trail run and up to that point I was having trouble with my feet again. Not really the feeling of Plantar Fasciitis, but it was definitely the fascia that was aching so bad. Usually, my minimalist/barefoot shoes fixed the issue, but it was starting to feel bad even wearing them. I thought perhaps a trail run - with softer ground than pavement - would help. OH MY GOD, it was so bad! I don't know if it was the uneven terrain or all the roots or whatever but I couldn't even run a quarter of a mile.  

Fast forward a month or two and my weight shot up to 200lbs! I always had it in my head that 200 was my breaking point. Well, I got there. I joined planet fitness and was working out several times per week, hiking a few days but really wasn't doing great with my diet. And as they say, you can't outrun a bad diet. Well, hell...I couldn't even run. 

Progress

In the last two months, I've used the elliptical at the gym - no stress or pounding - and I've been hiking rather than running. It's strange to me that hiking is fine but running was the problem. Anyways, This past week, I bought some insoles recommended by a running store. I know! I know! What about running natural? Well, it stopped working for me for whatever reason so I thought, what the hell. I'll give anything a try at this point. So I put the insoles in my Altras, (minimalist shoe with wide toe box - but not a  barefoot shoe) and went for a run. On Monday, I ran a mile, non-stop. I was so happy! Yes, there was some aches on the bottom of my foot, but nothing that was "painful". On Tuesday, I went for a hike. Wednesday, I tried another run and felt really good. Not sure what was different, but I the same mile and took a minute and half off my time from Monday. I really wasn't trying. I was running at a pace that felt good. Thursday, I went for a hike again and Friday and ran another mile non-stop. Not as fast as Wednesday's run, but that's totally fine with me. 

The last few weeks I've been trying to eat better too. I have found that logging what I eat into my Fitbit app helps with the accountability aspect. I can see the calories, the macros, etc. I've been avoiding - but not eliminating - fried foods, sweets and fast foods. I've done a good job cutting out Coke's too, which I swear cause my belly to blow up. Maybe it's the carbonation or something, but I swear when I drink a soda - even a zero sugar one - that I get belly-bloat. Yes- I did try Coke Zero even though you all know how I feel about fake sweeteners. 

Is it Working?

So, has working out, running and hiking and eating a little better helped? Today, I was down to 194lbs! I know it's only six pounds, but it's progress and I'll take it. 

Again, I've not eliminated fast foods, soft drinks and sweets. I've simply adopted a method of avoid as much as I can. Be strong when I'm feeling strong, but don't beat myself up if I "cheat" on the diet. Honestly, I think this has been the best approach for me. I have a bad habit of thinking I "deserve" a treat or a soda if I exercise, but that's obviously just going to keep me on the hamster wheel.  

It's so strange - knowing what to do, but not finding the commitment to do it. I am a certified running coach. I have a Kinesiology background. I know how to exercise. I know how to eat right. But with a stressful job, chronic running pains in my feet, it's like I gave up. I hit my 50's and for some reason just starting ignoring the advice I'd give any client. Advice I know for a fact works. 

What's the Plan Going forward?

Now that I can seem to run a mile, my plan is to very gradually increase my mileage and get back into running. I will take it very slow so as not to reinjure myself. Writing on here, even if nobody sees it is very cathartic for me so I will keep posting about my wins - and my setbacks. 

Happy Trails!

New Year's Resolution 2023 - And How a Coach can Help

I started this year at my heaviest ever weight. I had lost weight last year but gained it back over the holidays. This is very common with most people. I can't speak for everyone, but here's my thoughts on why this happens based on personal experience. 

1. I cut down on sweets and sodas and I lose weight. Once I get to a point where I'm feeling good about myself, I allow for some "indulgences". All of the sudden, it's a few more and few more and soon, I'm eating sweets and sodas again. 
   
   
2. I cut down on sweets and sodas and I lose weight. Once I hit my goal weight, I go back to old habits and the weight comes back. 
   
   
3. I start to exercise but then stop. What seems to happen here is that I exercise, increase my activity, put on a little muscle but then when I stop, which I inevitably seem to do for a variety of reasons, the weight comes back. The muscle I gained starts to turn to fat. A pound of fat takes up a lot more space than a pound a muscle and I'm back to (or close to) where I started.

So how's this year going for me? Well, the first week, I was doing great. I was either running, walking or hiking every day. I lifted weights twice the first week and did some stretching along with the runs. I cut out sweets, sodas and fast food. I lost 2.5 lbs. that first week. 

The second week, I was back at work. I was traveling again, stressed, eating fast food, having a soda here and there, but worst of all - I did no exercise. I didn't run, walk, hike or lift weights. I gained back some of the weight but I'm still down overall for this year. 

The key for me, and the key I believe for everyone is consistency. That first week, I wasn't exercising around the clock. I ran or walked for just 30 minutes. The hikes were longer but the pace wasn't crazy. My weight sessions only took about 20 minutes so not a lot of time out of my day there either.

This week and through the end of the month, work will be crazy for me. I basically have to travel everyday over an hour each way, to take care of a county that is going through some personnel changes. There is a Subway and a grocery store near the office so I will eat there instead of fast food. I can easily avoid sodas if I avoid fast food places. I don't think of Subway as fast food since I have to go inside. In the drive through, it's just so easy to get the combo (which comes with a soda). I have had luck just getting a grilled chicken sandwich and a bottle of water at fast food places, but there's only McDonalds and Burger King in the area and neither offer a grilled chicken sandwich. 

So, what's next? Well, I will get back on track. I will be consistent. I will run more, even if it's at night and in the dark. I have to get on the road so early that I know I won't run before work. The weights are in my basement so it's just a matter of going down there and using them. I did it the first week. I can do it again. I just can't use the excuse, "I'm tired."

What I really need is some accountability. I can coach people and help them hit their goals time after time. But for some reason, I can't seem to motivate myself. The difference? They are accountable to me. I don't have anyone to answer to. Don't get me wrong. I get that I answer to myself. But honestly, if I had someone checking in on me weekly, I'd undoubtedly be more "on task". Maybe I need to start thinking of myself in the third person...LOL.

So, what's the point of this blog post? 1. Be consistent. 2. Be accountable. Those two things will help you hit your goals. Good luck, and don't give up. 

Happy New Year - 2023

Happy New Year!

I can't believe it's January 1st, 2023! I had wanted to be much farther along than I am with my personal fitness. In fact, I ended up making things worse toward year's end. 

I had made a 90 Day Challenge for myself  back in August and when I finished at the end of October, I had lost 8 pounds. This was good, but my goal was 20+ lbs that I wanted to lose. But still a win in my book. Weight loss is weight loss. 

So then, I made a 60 Day Challenge which would take me to the end of the year. My goal was to lose more weight. But instead, traveling for work, Thanksgiving, birthdays, Christmas, vacations, etc...all had me doing whatever the hell I wanted and not making time for running or even eating right. I did a few little things with weights here and there, but nothing that could offset the junk I was eating. 

Now it's January 1st, 2023 and I am the heaviest I've ever been. Ever! I tried to run 4 miles today but had to walk after 3/4 of a mile because my shins were hurting and my legs felt like lead. My shins never hurt and yet they did today and yesterday when I tried to run on the last day of the year. What is so strange, is that before I left on vacation, I had run 5 miles without stopping. So is it mental? Physical? Just an off couple of days? I don't know. My sleep is the same. No better, no worse. 

Anyway, back to the run. I had to walk after 3/4 of a mile. But I was determined to go four miles today. So I ran/walked the whole distance. Coming back I was faster so I either ran more of it, or I ran faster when I did run. 

Upcoming Physical

I have my annual physical in the beginning of March so I have some real incentive to lose weight. No holidays coming up that call for tons of food. Work shouldn't be too crazy either. The one thing is weather, but I just need to suck it up and run no matter the cold. I used to live in Minnesota and ran all the time so I need to tap back into that inner animal or whatever mojo I had back in the day. 

My Plan Going Forward

I do not plan on running every day. Just every other day and then a long run on Sundays. I do want to start doing more with weights. I have the dumbbells I've been using and I got some pool noodles to try and fix my little bench. The padding on my bench got old, hard and crusty. So I got some pool noodles that I will cut to size and hopefully fix the issue.  

I'm not sure if you read my other blogs or not. Hopefully, if you're struggling with getting back in shape, you will see that no matter what, I kept trying - even if the effort wasn't the best. 

So what's my plan now? No more set challenges. Just taking it day by day. I will cut down on sodas and sweets now that the holidays are over. I will be more active. My job has me either sitting at a desk or sitting in the car driving to counties where I then sit and talk. My plan is to really make an effort to run or workout in the morning before work so that way it's done and I have no excuses. 

60 Day Challenge - Week 8

 I am starting this week where I was yesterday; 194lbs. But that's better than the 197 I hit last week. 

Day 50: December 20th

For breakfast, I had a McDonald's Sausage McMuffin with egg and cheese. I also had the hash brown and an orange juice. I skipped lunch. I just wasn't hungry after eating breakfast. For dinner, we made chicken, beans and cheese tostadas. I also had grilled veggies to go with mine.

For exercise, I did 10 x 15lb curls and 10 x 15lb overhead presses.

Day 51: December 21st 

I skipped breakfast. For lunch, I had a roast beef, muenster cheese sandwich on an onion roll with horseradish sauce. For dinner, I cooked and made Tortellini with italian sausage. 

For exercise, I did a combo move with my 10 x 15lb curls but on the up position, I went straight into the overhead press. 

Day 52: December 22nd

I skipped breakfast. For lunch I had a grilled chicken sandwich from Chick Fil-a. For dinner we went out to eat at an Asian restaurant called Itto's. I had the Salmon & Tuna Poke bowl with water to drink. 

For exercise, I ran 5 miles. I had planned on running out 2.5 miles and then run/walking back. However, at the turnaround, I felt OK so I thought, let's go for 3. I kept feeling good at each half mile so I ended up running the whole way. It was definitely a confidence boost. 

Day 53: December 23rd

It is in the single digits today so I'm glad I ran yesterday. There was the lightest dusting outside. The interesting thing is that I've been rather sad lately. I know people get seasonal depression because it's cold and grey and gets dark early, but that never bothered me. I think my seasonal sadness is due to it being cold but no snow. I grew up in Minnesota so cold and grey is typical in the winters. I never knew any different. However, there was tons of snow so playing outside was fun. 

But then moved to Miami, then Austin, TX and then to Asheville. All had/have winters, but none really have the snow. Occasionally, Texas and North Carolina have some snow, but it's very limited and not very much. Interestingly, when there is a lot of snow, those are the days I feel the best. Leave it to me to have some weird version of seasonal sadness. 

Anyways...my weight this morning was 192.6. Last Friday, I had hit 197 and was really pissed. It was my fault though. Fast food twice a day sometimes. Lots of sodas. Lots of sweets. But this week, I reigned it back in and the results make me happy. I don't think I can lose weight during this 60 day challenge at this point, but hopefully, I will not gain any. But then again...what was I thinking trying to lose weight during November (Thanksgiving) and December (Christmas) when I love food and sweets?

I skipped breakfast this morning. I spent the morning wrapping presents, For lunch, I had leftover tortellini and sausage. For dinner, we ate in and made nut encrusted Salmon with mashed potatoes and brussel sprouts. I did have a glass of "spiked" eggnog with Maker's Mark Bourbon. 

For exercise, I did not run. My feet were a little sore from yesterday, but nothing too bad. It was always crazy cold and I did do 5 miles yesterday after having only run twice in the last two weeks. I did however lift my weights. 10 x 15lb dumbbell curls into a overhead press. 

Day 54: December 24th 

It's Christmas Eve! I know I'll eat a lot today with family coming over, baking, etc...but that's OK. It's Christmas and I'm not going to worry about it. I will do my best to limit the amount of sweets though. 

I skipped breakfast and for lunch I had a steak, a chicken and pork taco. For dinner, we went to Carrabba's and I had the Mahi Wolfe (fish) with garlic mashed potatoes. I also had a winter lager beer to drink and a slice or two of the bread with olive oil. 

At home, my wife baked so I did have cookies throughout the day, but I didn't go crazy. At night, opening presents with my kids who came over, I had an eggnog with bourbon.

I did not exercise. I thought about doing my weights earlier in the day but then I thought "I'll just do them tonight before bed.". I did not do them before bed. 

Day 55: December 25th

It's Christmas! I woke up and had a cup of hot chocolate to get in the spirit. 

For breakfast, my wife made hash browns, sausage links, French toast. For a late lunch, early dinner, we went to a Japanese Hibachi Grill where they cook at your table. I had the steak and chicken combo which comes with veggies, fried rice and a couple of shrimp. I did have a couple of cookies totday too.

Day 56: December 26th

Today, we drove to Virginia Beach. For breakfast, we stopped at a place called Biscuitville and I had a sausage and egg biscuit along with a hash brown and an orange juice. For lunch, we really just had snacks in the car and I had a Coke. For dinner, we celebrated my mother in-law's birthday with Mexican food. I had a carnitas burrito.

I have no scale here in Virginia so I have no idea where finished this week. For exercise, I did 25 air squats. 

60 Day Challenge - Week 5

This is the start of week 5 and I have gained weight...AGAIN. I started this challenge at 191.0lbs and I'm (as of today, Nov. 22nd) 194.2lbs. I'm seriously pissed. I haven't been active other than some hikes. My back as been really sore. I keep thinking it'll get better, but it's not. I'm also depressed so I'm eating like a frickin' toddler. 

Day 29: November 29th

My weight this morning was 193.8. I skipped breakfast. For lunch I had a McRib, medium fries and a medium Coke. For dinner, I was much better and had Fried Tilapia (2 filets), couscous and lima beans. Water to drink. 

Day 30: November 30th

I woke up this morning and weighed 193.8. I skipped breakfast. I was on the road for work today. For lunch, I had a McDonald's Quarter Pounder w/Cheese, medium fries and medium Coke. For dinner, we made tacos at home,  salad and chips and guacamole from the grocery store.

Day 31: December 1st

This is the last month before the new year. I know I said it a bunch during the 100 Day Challenge and I've been saying it this whole time in the 60 Day Challenge. I have to focus. I'm not running, so I eat crap because I'm depressed. Then, because I'm depressed, I eat even more crap and I continue to not run. It's a vicious cycle. I'm tired of being this weight. I'm tired of my back hurting. I don't know what I did to it, unless it was during one of my weight workouts. Maybe I bent wrong? Arched my back wrong? Who knows. The point is....hurt back or not, I have to be more active and I have to stop eating crap. My 60 Challenge has been a joke so far in regards to progress. I'm really going to try and bring this home and finish the challenge with losing weight so I'm below where I finished the 100 Day Challenge, which was 189.2. My Goal now is to get to 185lbs by December 31st.

I had a banana for breakfast and for lunch I had 3 tacos at a restaurant. One chicken, one pork and one steak. I had a Coke to drink. For dinner I made Jambalaya with shrimp and sausage. I had water to drink but I did have a mini-Coke in the evening watching T.V. 

My back was feeling better so I started to do my weights. I did the bench and some arm curls. By the time I got to the overhead press, my back was really hurting so I stopped. Too much too soon I guess. Going to bed was awful! I was in so much pain.

Day 32: December 2nd 

I had a banana for breakfast. For lunch, I was treated to a Jimmy John's sub at work. I got a regular sized John Wayne which is roast beef. I just had water to drink. For dinner, my wife brought home Chick Fil-a. I had a Coke, large fries and a large Coke. She didn't realize I only get the medium size combo. 

I didn't do any exercise for fear of making my back worse. 

Day 33: December 3rd

 I skipped breakfast. For lunch I had a banana and two pieces of whole wheat toast with butter. There's not much in the house right now.

I did not exercise. My back is still wonky. 

Day 34: December 4th

Today I made a breakfast taco for breakfast. Just a scrambled egg on a tortilla with some salsa and taco sauce. I didn't have any cheese. For lunch I had a whopper with cheese, onion rings and a Coke. For dinner, I had take out from Fatz Cafe. I ordered the one pound of baby back ribs in the Kentucky Bourbon sauce and had rice pilaf for my side. I was supposed to get baked beans too, but they forgot them. I had a mini-Coke after dinner. 

I will add that my back didn't hurt today. So that's a good sign. 

Day 35: December 5th

I skipped breakfast. For lunch, I stopped at a McDonald's and got the two cheeseburger meal, medium fries and a Coke. I was traveling for work again today. For dinner, I had Popeye's. I had the chicken sandwich, medium fries and a Coke. 

No exercise but this is day two of my back not bothering me. Maybe tomorrow I'll ease into some light weights and see how it goes. 

100 Day Challenge: The Final Three Days!

Well, it's week 15 but there's only 3 days that actually wrap up the 100 Day Challenge. Again, not as much weight as I wanted to lose, but I have not been consistent at all with exercise. I was not consistent with eating better either. 

This morning, I weighed in at 189.8 lbs. I was down to 186 last Wednesday but I knew the weekend and having company over would nix some of that progress. Hopefully, I will get back to there by this Wednesday, but not matter, what I've lost weight during the challenge!

I did learn, that just trying to add some exercise and trying to eat better most of the time did help. I managed to lose 7.4lbs during this 100 day challenge so far. 

Day 99: Monday, October 24th

Breakfast: Skipped breakfast. 

Lunch: I was traveling for work....again...so I had a bottle of water and Chick Fil-A grilled chicken sandwich. No fries. I did have 2 mini-Reese's Peanut Butter Cups at the county I went to but I managed to skip the offered donut at the other one...so WIN! LOL

Dinner: I got back into town late so went through Burger King and got a whopper junior, onion rings and small Coke. I also had 2 Oreo cookies & a scoop of vanilla & chocolate ice cream. I don’t know what happened. I just had to be good two days and yet I went crazy tonight. Maybe boredom. Maybe stress. I don’t know.  

Exercise: I missed my morning run. I actually woke up to the alarm but having worked all weekend, I was just so tired. I know. It's an excuse. But I must have needed it. Usually, I am awake and instead of running, I'm just laying there. This morning though, I actually fell back asleep. 

Day 100: Tuesday, October 25th

I woke up this morning and weighed in at 189.2 lbs. A total weight loss of 8 lbs. I may weigh a little less tomorrow. I may not. We'll see...but 8 lbs isn't too bad considering I really didn't do much to earn that win. I mean honestly...go back and look. I didn't exercise that much, I ate out a lot and a lot of was fast food too. 

Breakfast: I had two pieces of sourdough toast with butter. Not sure why, but I was hungry this morning. 

Lunch: I had two quarter pound hot dogs on buns with sauerkraut and spicy mustard.

Dinner: We made salmon, brussels sprouts & stuffing for dinner. I just had water to drink. 

Exercise: I didn't run this morning. I was on call early. But in a last ditch effort, I did do 10 x 20lb curls, overhead presses, dumbbell deadlifts and dumbbell squats. I also did 10 x 5lb front and side raises. 

END OF THE 100 DAY CHALLENGE: Wednesday, October 26th

Start of Challenge: 197.2 lbs

End of Challenge: 189.8

Total Weight Lost: 7.4 lbs

After a full 100 days I lost a total of 7.4 lbs. 

Thoughts: "100 Day Challenge" does sound good, but I think it's too long to truly stay motivated. 100 days made me think, "I can have this treat because I have plenty of time to make up for it." or "I can not workout today because there's plenty of time." I'm going to do a new challenge beginning November 1st. A 60 Day Challenge that'll take me to the New Year!  But more than just weight loss, this challenge will have physical goals too. Stay tuned. 

100 Day Challenge: Week Fourteen Complete

  

Day 92: Monday, October 17th

Breakfast: I was hungry this morning so I had a banana. 

Lunch: Crunch peanut butter and grape jelly sandwich on wheat

Dinner: Chick Fil-a grilled chicken sandwich and a Reese's peanut butter ghost

Exercise: I was on call early this morning so I didn't get to run before work. 

Day 93: Tuesday, October 18th

We had company come into town this week and they are staying until Sunday. I'm afraid my last week's effort is in jeopardy!

Breakfast: Skip

Lunch: BLT and potato chips

Dinner: Spaghetti and meatballs

Exercise: n/a

Day 94: Wednesday, October 19th - ONE WEEK LEFT IN THE CHALLENGE

This morning I weighed in at 186! I was so happy and motivated for this last week!

Breakfast: Banana

Lunch: leftover spaghetti and meatballs

Dinner: I had 2 quarter pound Nathan's hot dogs on buns, ravioli, a small glass of white wine, a mini-sprite and 3 Pillsbury Halloween sugar cookies.

Exercise: 20 Push ups

Day 95: Thursday, October 20th

Breakfast: skip

Lunch: A slice of meat lover's pizza, a small slice of carrot cake and Coke Zero

Dinner: I made Teriyaki Chicken w/Broccoli and an Asian salad (kit). I had a glass of white wine with dinner. 

Exercise: 30 Squats

Day 96: Friday, October 21st

Breakfast:  Skip

Lunch: Wendy's classic single with bottle of water

Dinner: Outback Steakhouse Prime Rib Sandwich and cheese fries. I had water to drink. I also had two Oreo cookies and 4 Lindt chocolates. 

Exercise: n/a

Day 97: Saturday, October 22nd

I feel like I did OK for most of the week until today. Today was a train wreck. 

Breakfast: Oatmeal

Lunch: Chick Fil-a sandwich (breaded) combo w/ medium fries and a Coke Zero. We then went to a retro arcade where I had a Coke and Nachos and Cheese...the fake cheese/sauce stuff.

Dinner: McDonald's 10 Piece Chicken Nuggets w/BBQ sauce, medium fries and a medium Coke, but I only took a few sips and them dumped it out. I did however, later have 2 Oreo cookies and then went to the movies and had popcorn and a medium Coke which I did drink all of at Black Adam...Which was amazing btw...!

Exercise: n/a

Day 98: Sunday, October 23rd

Breakfast: Oatmeal

Lunch: Skip - I wasn't really hungry. I was working this morning, but I worked yesterday too and I was eating all day. 

Dinner: After the hike mentioned below, my wife and I went to a greek restaurant. We shared stuffed grape leaves and I had the lamb Gyro with a side of potato salad. I also had a water and a Mythos beer

Exercise: Took a hike on Deerfield Loop in the evening. Actually got to see 3 deer too which was fun. We finished in the dark which was ever so slightly unnerving because it was hard to see the trail. But we know it well enough we weren't going to get lost. Just tripping hazards is all. 

100 Day Challenge: Week Thirteen Complete

 Well, Didn't make much progress last week. Basically I just held steady. I weighed in this morning at 190.6 lbs. I think I actually gained .2 since last week but I'd have to look back to be sure. Overall, I've lost weight during this 100 day challenge. Just not as much as I had hoped. But again, if you look back over the 12 other posts so far, you can see I haven't really been good about sticking to eating better, working out or anything else for that matter. Trying to diet during election season when I'm traveling, exhausted, and trying to keep my head above water was not the best time for this challenge, but oh well. 

I started today off at 190.6 (mentioned above) and I actually got up and went for a 2 mile run. It actually felt good. Not very fast, but nothing hurt and it's been two weeks probably since I ran last. I have been hiking a lot instead of running, but I just don't feel like it's a great workout for me. 

Day 85: Monday, October 10th

Breakfast: Skip

Lunch: Chicken sandwich on wheat w/mayo

Dinner:  Popeye's chicken sandwich, fries and a medium Coke

Exercise: Ran in the a.m. before work. 2 miles easy. Felt good actually. I ran the whole way. Last time I ran, I walked the last quarter mile. 

Day 86: Tuesday, October 11th

Breakfast: skip

Lunch:   McDonald's fish sandwich, fries and a medium Coke

Dinner: Ordered Chinese food. Got chicken and mixed veggies with white rice and an egg roll. I had a mini-Coke to drink.

Exercise: 1.64 mile fartlek in the a.m. before work.

Day 87: Wednesday, October 12th

Only two weeks until the end of my 100 Day Challenge! Wow, it's coming up fast. 

Breakfast: skip

Lunch: I had a crunchy peanut butter and grape jelly sandwich on wheat

Dinner: Tonight, i made butternut squash ravioli with a pumpkin butternut squash sauce. I also made veggies and bread. I had water to drink but later had a mini-Coke to drink.

Exercise: n/a

Day 88: Thursday, October 13th

Breakfast: Skip

Lunch: Chicken tenders, mac & cheese, a biscuit and a bottle of water

Dinner: Wendy's grilled chicken sandwich and a mini-Coke

Exercise: 1.64 mile tempo run - fastest time this year for this course!! I started out thinking I'd do another fartlek, but when I got to the point where I was going to slow down, I felt really good, so I went farther, then farther and I just kept pushing the whole way. It was such a great feeling! 

Day 89: Friday, October 14th

Breakfast: skip    

Lunch: PB & J on wheat with water to drink

Dinner: BBQ Ribs, baked potato, cole slaw and a beer

Exercise: Easy two miles

Day 90: Saturday, October 15th

Breakfast: PB & J w/Honey on wheat

Lunch: Cheeseburger, tots, pork rines and a beer

Dinner: I was super full from lunch and just had a Coke around dinner time. I had no appetite at all.

Exercise: Hiked 1.5 miles at Max Patch.

Day 91: Sunday, October 16th - ONLY 10 DAYS REMAINING

Breakfast: Skip

Lunch: Arby's prime rib cheesesteak w/crinkle fries and a small Coke

Dinner: Beef w/mushrooms from a Chinese restaurant

Exercise: Today was supposed to be a long run day, but I had a ton of things on my to do list and my back was hurting for some reason. I raked, mowed, did laundry, took the car for an oil change and inspection, changed out 2 old register diffusers and replaced a toilet seat. Not of it was hard labor per say but I was definitely going non-stop all day dealing with projects and my honey-do list.

In addition, this was the first week all year...possibly in several years...that I ran four times in a single week. My ego really wanted to run a long run, but I think the universe was looking out for me. It's good to ramp up mileage slowly. 

100 Day Challenge: Week Eleven Complete

Today, Monday, September 25th marks 30 days remaining in my 100 day challenge. I have to be honest. I want to just scrap the whole thing and start over. I mean, I have lost 6 pounds...but honestly, I had lost that really quickly. Since then, I've been having sodas...sweets here and there...and not doing a good job avoiding fast food or at least making good choices. I'd say in all honesty, I'm probably about 50/50 when it comes to making good choices at fast food places. Getting sodas and fries is where I usually fail in trying to avoid fried/greasy foods. My weight keeps yo-yoing between 189.6 and 192. 

Early on in the challenge, I did get down to 188.2 but then I went on vacation and got a little off track. But rather than get back on track, I just kept eating like I was still on vacation. Work has been crazy, but let's be honest, that's just an excuse. Going through McDonald's drive-thru rather than going into Subway just another block down is a choice. That has nothing at all to do with how crazy work is or isn't. 

I'm going to see this challenge through. I think it actually paints a pretty good picture of what we tell ourselves are the reasons we don't exercise more or do better. I am definitely (I know I've said this all before...) make a real effort to finish strong. 

Starting weight at beginning of challenge: 197.2

Starting weight going into last 30 days: 191.4.

Weight loss in 70 days: 5.8lbs

Day 71: Monday, September 26th

Breakfast: Skip

Lunch: Leftovers - chicken broccoli stir fry with white rice and a glass of water.

Dinner:  Chick Fil-A chicken deluxe sandwich and fries. I only ordered the sandwich...no fried and no drink...but opened the bag, and there were fries. Oh well. I was good at lunch so should be OK. 

Exercise: I didn't work out today. I had planned to go for a run all this week but then dinner, errands, work, etc...all happened. It's also getting dark earlier. I know. All excuses. RUN IN THE FRICKIN' DARK IF YOU HAVE TO!

Day 72: Tuesday, September 27th

This morning was great! I finally broke through 190. I was 189.8! 

Breakfast:  2 pieces of sourdough w/butter

Lunch:  Campbell's Chicken & Sausage Gumbo soup

Dinner: Salmon w/Brussel sprouts & cous-cous

Exercise: 10 x 25 lb curls & 10 x 20lb overhead presses + 10 x 5 lb front raises and then side raises

Day 73: Wednesday, September 28th

Woke up this morning and I was 189.6! Feeling optimistic again. 

Breakfast: 2 pieces of sourdough w/butter

Lunch: Hardee's grilled chicken club sandwich and a bottle of water

Dinner: Wendy's grilled chicken sandwich and a bottle of water plus when I got home I had a bowl of chili w/cheese that my wife had cooked.

Exercise: n/a

Day 74: Thursday, September 29th

I feel like I'm getting back on track! I woke up today and was 189.2! I love being under 190lbs. My stomach is much flatter and my shirts fit better. Can't wait to get below 180. 

Breakfast: skip

Lunch: Subway's foot long Great Garlic chicken sandwich on white bread. 

Dinner: I cooked and made a lemon-pepper breaded tilapia, spaetzle and a salad with feta cheese, apple slices and walnuts.

Exercise: n/a

Day 75: Friday, September 30th

Hurricane Ian hit Florida yesterday is making it's way up to here in NC. 

Breakfast: Skip

Lunch: Roast beef sandwich and a coke from the grocery store

Dinner: Outback Steak House. I had the small ribeye, loaded baked potato and seasonal mixed veggies. I also had some cheese fries and a large Outback Blonde beer

Exercise: n/a

Day 76: Saturday, October 1st

Breakfast: skip

Lunch: 10 Mcnuggets w/bbq sauce and a coke

Dinner:  Pulled pork taco and a shredded beef taco

Exercise: 10 x 20lb dumbbells for curls and overhead press. 10lb dumbbells for side and front raises. I also ran 2 miles and hiked 3.9 miles earlier in the day. 

Day 77: Sunday, October 2nd

Breakfast: skip

Lunch: Leftover chili and cheese

Dinner: Got chinese food. Had white rice, egg roll and honey chicken (breaded like sweet and sour chicken, but with honey)

Exercise: 10 x 10lb front and side raises + 20 push ups

100 Day Challenge: Week Nine Complete

 

Day 57: Monday, September 12th

I was on the road today. ALL day I was traveling so I ate like garbage. I could have skipped the sodas but I felt like I needed the sugar jolt with all the driving. I probably didn't but just told myself I did to justify it. 

Breakfast: Skipped

Lunch: 2 Cheeseburger meal w/fries and medium Coke

Dinner:  KFC 2 piece meal with breast/wing, coleslaw and medium Mountain Dew

Exercise: N/A

Day 58: Tuesday, September 13th

Breakfast: Skipped Breakfast

Lunch: Reuban sandwich w/onion rings and a bottle of water. I helped one of my counties out with a project and they gave me an "ooey gooey butter cake" as a thank you. I had several squares of it. 

Dinner: Indian spiced chicken breast from Trader Joe's, mashed potatoes, corn on the cob and a salad.

Exercise: N/A

Day 59: Wednesday, September 14th

Breakfast: Skip

Lunch: Diary Queen cheeseburger, fries, medium Pepsi and a hot fudge sundae

Dinner: We went to the Mountain State Fair tonight so I didn't even try to be good. I had an Italian sausage with peppers and onions, 1/2 of a giant meatball on a stick, half an Elephant Ear, a Cinnabon cinnamon roll and a chocolate dipped ice cream cone.

Exercise: N/A unless you count walking around the fair.

Day 60: Thursday, September 15th

Breakfast: Skip

Lunch: I was not hungry at all so I skipped lunch. Probably recovering from last night's binge of crap.

Dinner: Chicken and dumplings, mashed potatoes and green beans. Also had a biscuit with apple butter and then a sweet tea to drink. Later I had mint chocolate chip ice cream.

Exercise: N/A

Day 61: Friday, September 16th

Breakfast: Skip

Lunch: Godfather's personal pizza, coke, Reese's Peanut Butter Cup 4-pack. It was a rough morning at work. 

Dinner: Chipotle Steak Bowl with black beans, mild salsa, cheese and Guacamole.

Exercise: I actually exercised a little. I did 10 x 20lb dumbbells for Curls and overhead presses.

Day 62: Saturday, September 17th

Breakfast: I was starving for some reason. I had a fried egg and a biscuit with butter and grape jelly.

Lunch: I skipped lunch. I'm not used to eating breakfast so I just wasn't hungry.

Dinner: Two slices of mushroom/onion pizza and a caprese salad.

Exercise: N/A

Day 63: Sunday, September 18th

Breakfast: Skip

Lunch: I wasn't real hungry so I had a banana and a piece of sourdough toast with butter.

Dinner: I had an 8 piece Sushi, a side salad and a mini-Godzilla roll

Exercise: 10 x 20lb dumbbells - Curls and overhead presses.

100 Day Challenge: Week Eight Complete

 It's getting close. Too close. I feel like...no...I know I'm not where I wanted to be at this point. I thought I'd be farther in my weight loss but vacation and continuing less than good choices have slowed my progress. 

Day 50: Monday, September 5th

It's been 50 days and I'm down in weight overall. This morning I was 190lbs. I'm down 7.2 lbs but I should be much farther along. I thought I'd be around 183 lbs at this point given a 2 lb per week weight loss. But vacation set me back and then since I've been back, I've not been running and the weights I've been doing have more been to make me feel like I did something, but it is by no means an actual workout. 

I did do better yesterday doing 2 sets of 10 reps for four different exercises, but I can do better. 

Here's what I ate and did today:

Breakfast: Piece of coffee cake. 

Lunch: Chick Fil-A grilled chicken sandwich and I added Mr. Stubbs BBQ sauce to snazz it up a bit. I just had water to drink. I skipped the fries and save calories and money.

Dinner: For dinner, I had a BBQ chicken sandwich at Panera. No other sides or a drink. Just water. 

Exercise: N/A

Day 51: Tuesday, September 6th

Breakfast: Skipped breakfast

Lunch: Chicken Tender wrap with Ranch dressing and home fries.

Dinner: My wife made a pecan crusted salmon with ravioli and a Caesar salad.

Exercise: N/A

Day 52: Wednesday, September 7th

Breakfast: Apple cider donut

Lunch: I had leftover ravioli

Dinner: I had 2 Chicken sausages on hot dog buns, green beans, and a baked potato.

Exercise: N/A

Day 53: Thursday, September 8th

Breakfast: Skipped breakfast

Lunch: 4 slices of Mellow Mushroom Pizza: Pepperoni, 2 cheese and a meat lovers. It was SO good. I should have just ate the two slices I originally took but they were just so good. 

Dinner: I had dinner with my son and his girlfriend. We went to a really good taco place called Que Chula. I had 3 Asada (Steak) tacos and plantains with water to drink.

Exercise: N/A

Day 54: Friday, September 9th

Breakfast: I had two crumpets with butter. They are like English muffins in case you don't know of them. I had tea to drink. 

Lunch: I was driving all over today for work. I had McDonald's. I got my "usual" 2 cheeseburger combo meal with medium fries and a medium Coke. 

Dinner: For dinner, we got Carraba's to go. I had the salmon capperi with garlic mashed potatoes and a Caesar salad. I had a little of the bread and oil...about 2 slices.

Exercise: N/A

Day 55: Saturday, September 10th

Breakfast: I had two crumpets with butter. 

Lunch: I had a Chick Fil-A breaded chicken combo with a medium fries. I ordered a Coke Zero to drink. Better than a regular Coke, but I really don't like to drink things with Aspartame. Plus carbonation in general makes me bloated.

Dinner: In a moment of weakness, I had Burger King. And not just any BK, but the Whopper with cheese, onion rings and medium Coke. It was weird, becuase I was kicking myself for ordering a drink (especially since I had a soda earlier) but it was all seltzer so I threw it out and just drank water. Guess the universe was looking out for me. 

Exercise: N/A

Day 56: Sunday, September 11th

Today is just 45 days to go. A little over six weeks and I'm just not doing as well as I wanted to in both diet and exercise. I decided I needed to really kick my efforts in gear. 

Breakfast: Skipped breakfast

Lunch: I had a southwestern omelet (black beans, sour cream, tomatillos, cheese), home fries and a biscuit with raspberry jelly

Dinner: Tonight I had Fatz Cafe, with my favorite ribs! They had a special, one pound of their ribs with a side for $9.99. I had the sweet potato and I added butter and cinnamon. 

Exercise: I ran 1.64 miles which took 20:04 and then walked for another 10 minutes for a total of 30 minutes of exercise. 

100 Day Challenge: Week Seven Complete

A new start

Well, I did get better towards the end of this past week but it was too little too late. My weigh in this morning was 191.8 lbs. Down .2 lbs. from last week but it should have been more. I mentioned in my last post that I ran again this past Saturday and it was good to be active again. Also, yesterday's hike was so nice and relaxing.

Day 43: Monday, August 29th

As I mentioned above, I weighed in at 191.8 lbs. Still over 190 but oh well...I'm still down overall. Weight loss (contrary to popular belief) is not a continuous downward trend. It very often looks like a wave pattern. dips and rises but with an overall downward progression. 

I skipped breakfast. I also hit snooze three times so I didn't exercise this morning. But I am very motivated to run tonight and also to do a workout with my dumbbells later on.

For lunch, I wasn't really hungry. I have some things in the house I could eat but I just don't want any of it. Instead, I opted for a Belvita Breakfast Biscuit, cup of Green tea and two slices of Pumpernickel, toasted with butter. 

At dinner, I had a Wendy's classic and medium fries. I didn't mean to get fries but they were in the bag. I just had water to drink.

I did exercise! I did 10 curls and 10 overhead presses with 20lb dumbbells.

Day 44: Tuesday, August 30th

Breakfast: Skipped Breakfast

Lunch: Canned salmon on 2 Sourdough bread slices

Dinner: Spinach pasta w/2 zucchini fritters (like potato pancakes). I also had a blue moon light beer. Not sure why I grabbed one out of the fridge, but I did. 

Exercise: 10 curls and 10 overhead presses with 20lb dumbbells.

Day 45: Wednesday, August 31st

Breakfast: Skipped breakfast

Lunch: Leftover spinach pasta w/canned salmon

Dinner: 2 hot dogs on buns and a salmon burger on a bun. Also had a salad.

Exercise: 10 curls and 10 overhead presses with 20lb dumbbells.

Day 46: Thursday, September 1st

Breakfast: Skipped breakfast

Lunch: McDonald's 2 Cheeseburger meal w/fries and a medium Coke

Dinner: 2 slices of cauliflower pizza with mushrooms and a salad

Exercise: 10 curls and 10 overhead presses with 20lb dumbbells.

Day 47: Friday, September 2nd

Breakfast: Skipped breakfast

Lunch: Banana & Leftover cauliflower pizza w/mushrooms 

Dinner: Panera Bread Co. - Had a Mediterranean bowl with chicken and just water to drink. I also had half an ice cream sandwich and glass of wine. 

Exercise: I took the night off from weights.

Day 48: Saturday, September 3rd

Breakfast: I had something my wife made. It was scrambled eggs, asparagus, & potatoes. It was in a casserole dish so it was something like an omelet. I also had a big slice of coffee cake that she made as well as a piece of plain pumpernickel and a piece with grape jelly. No idea why, but I was ravenous this morning. 

Lunch: It's unlike me to eat breakfast so I was not hungry at all when lunch rolled around. 

Dinner: I had salmon with asparagus and zucchini. I had a light blue moon beer and an ice cream sandwich for dessert. 

Exercise: I did my usual 10 x 20 lb dumbbell workout. Just curls and overhead presses.

Day 49: Sunday, September 4th

Breakfast: I skipped breakfast but did workout as you'll see below with my wife in the a.m.

Lunch: We went out to brunch with my son and daughter which was so amazing! We went to a place in Asheville called Tupelo Honey. I had the scrambled eggs with bacon, sausage, tomatoes and challa toast. I had a water and a mimosa to drink. 

Dinner: I had a Rocky's Hot Chicken Shack, Chicken BLT with pimento cheese sandwich and french fries. I just had water to drink.

Exercise: First think in the morning, my wife and I worked out together. We did Curls, Tricep extensions, overhead presses and then she did should raises and I did Bulgarian Split Squats. She used different weights. I used 15 lb. dumbbells for everything. 

100 Day Challenge: Week Six Complete

 Time to Refocus!

Day 36: Monday, August 22nd 

It's just over NINE weeks until birthday! This challenge is going fast. I started out great and lost weight really quick. I was so motivated and doing so well. Then - Vacation. It's been going downhill ever since and it's nobody's fault but mine. 

This morning, I got on the scale and I was 192 lbs. I was 188 prior to vacation and I gained some weight which was to be expected. But last week, I just did, ate and drank whatever the hell I wanted and this morning, the scale said ENOUGH. I'm going backwards!

I skipped breakfast. J wasn't hungry at all. But by lunch I already had dropped the ball. I was on the road and I had a cheeseburger, onion rings, Pepsi (but only took 2 sips and threw it out...I do not like pepsi) and a strawberry Sundae from Dairy Queen. Curse you $7 meal deal!! 

I also had a Coke and a Strawberry/Dark Chocolate Kit-Kat bar. Why? I have no idea. I was still upset about last week and rather than be good...I had the attitude of what difference will it make? That's fine once in a while. But not ALL the time as I've been doing the last two weeks. My motivation lasted a total of 4 hours this morning. WTF???

For dinner, I got back on track and had Chick Fil-a, but I only had a grilled chicken sandwich. No fries. No drink other than water. 

Day 37: Tuesday, August 23rd 

Breakfast: Two slices of pumpernickel bread with onion-chive cream cheese.

Lunch: Ice cream sandwich. Don't judge. There was nothing in the house I wanted to go to the effort to make. 

Dinner: Pistachio crusted Salmon with parmesan potatoes    

Exercise: No exercise

Day 38: Wednesday, August 24th

Breakfast: two pieces of pumpernickel bread with onion-chive cream cheese

Lunch: A can of sardines in olive oil on two pieces of sourdough bread. 

Dinner: I made Orzo with shrimp, spinach, tomatoes, olives and feta. It was really easy to make too..  Here's the recipe: https://www.justapinch.com/recipes/main-course/pasta/orzo-with-shrimp-spinach-tomatoes-olives-and.html It says to serve cold, but I couldn't wait and it was really good warm. In fact, I preferred it to the cold version which I had about an hour later when I went back for seconds.

Exercise: No exercise

Day 39: Thursday, August 25th

Breakfast: Two pieces of pumpernickel bread with onion-chive cream cheese.

Lunch: leftover orzo with shrimp, feta, olives, spinach & tomatoes. I also had an ice cream sandwich... again. Which is good honestly, because now they are all gone. No more temptation.

Dinner: Tilapia (breaded) with perogies and Brussel sprouts.

Exercise: No exercise

Day 40: Friday, August 26th

I finally broke 192 lbs where I've been stuck all week. I was 191.8 this morning. Heavier than before vacation, but at least I'm trending downward. On vacation I wasn't running like I wanted to, but I was active. Since I've been back, I've just been sitting at my desk working all the time. Not to mention eating whatever for most of it. Tomorrow will be 60 days left of my challenge. Still plenty of time to turn things around. 

Breakfast: Two pieces of pumpernickel bread. One with onion-chive cream cheese and the other with butter.

Lunch: Two Belvita breakfast biscuit packages. One coconut and one cinnamon. 

Dinner: Outback Steakhouse. I had the small ribeye, loaded baked potato and seasonal veggies. I did have a few cheese fries w/ranch, but not many. I had a glass of wine.

Exercise: No Exercise

Day 41 Saturday, August 27th 

I skipped breakfast again today. But guess what?! I went for a 3.99 mile run/walk along a new greenway section. I had to walk several times after the first mile but it felt so good to be out there again. After the first mile, I would walk a minute if I had to, and then would try to run again for as long as could. It was very hot and my legs were super heavy. after a couple of times of walking a minute and then trying to run again, I changed it and told my self I had to run 500 steps with my left or right foot. This is a great method by the way because you get lost in the counting and forget about the running part. It's very hypnotic. I ran 500 steps (only counting one foot) and then walked a minute and I repeated this two times. I then did 600 steps and a minute walk and then I finished with 800 steps. 

For lunch, I had two huge glasses of water and a can of chicken  (think of a can of tuna, but substitute chicken). I had a little mayo with it. It was not good. Very bland but it's all I felt like. I usually don't have much of an appetite after I run. 

For dinner I had a citrus-lime burrito with lettuce, beans and cheese for dinner. I only had water to drink. 

Day 42: Sunday, August 28th. 

I got up this morning and skipped breakfast. 

My wife and I went for a waterfall drive/hike. But before any waterfalls, we went to Judaculla Rock in Sylva, NC. It's a really cool soap stone with ancient Cherokee carvings that date back anywhere from 300-1500 years. One waterfall, Bridal Veil Falls is right at the road. In fact, you can usually drive behind it but today they had barriers up. Not sure why. 

We then went to Dry Falls which is not dry at all. It's a huge 80 foot waterfall with a huge flow coming down. Here, you can park and take a short walk down a path and again, go behind the falls. 

The last fall was Cullasaja Falls which is a little hard to find. There's a small pull=off on the side of the road that could fit 3-4 cars. You can see the falls from the road or you can be very adventurous and a little death-defying and go down what resembles a cross between an old trail and a landslide. But we made it the bottom. Check back and I'll have added some pictures if you don't see them. The hike was only about .2 miles down but it was grabbing onto rocks, tree stumps, or whatever else you could grab ahold of to keep your balance or to catch yourself when you started sliding. Coming back up was actually much easier than I thought it would be. Only had to grab and pull up on rocks, trees a couple of times. 

We stopped at a little gem mine/gift shop nearby and I did get a Cheer Wine soda when we bought some magnets of the various falls we saw that morning.

For lunch...or really brunch, we stopped at a cute little place called the Quirky Bird in Dillsboro, NC. I had a mimosa and a breakfast burrito with a side of fruit. 

For dinner, we went out to eat to a Hawaiian theme restaurant. I had a Cuban sandwich and onion rings. I wanted the fish, but they were out of all the fish. I know, right? So weird. I also had about 3 glasses of water and a Mai Tai drink which was very strong. I should not have had it but it just sounded really good after a day of hiking and driving for hours to all the waterfalls. I then had a mango flavored soft serve ice cream for dessert and a later on at home a tiny Fresca. I think they are 6.5 ounce cans. 

My only real change this week looking back was that I ran yesterday and hiked today. I don't think my weekly weigh in tomorrow is going to be very good. 

100 Day Challenge: Week Five Complete

Vacation is Over

Day 29: Monday, August 15th

Well, I'm back from vacation. I started my trip at 188.2.  This morning, I weighed myself and I was 193. While I'm upset about gaining back five pounds, it's honestly not too bad to go on vacation, pretty much eat whatever and drank whatever I wanted and only gain 5 pounds. But I'm back now and it's time to refocus!

I skipped breakfast, but for lunch, I had two eggs. We have NO food in the house since we were gone. For dinner, I went to Chick Fil-A and ordered the grilled Chicken Club sandwich. No Fries. No soda. However, when I got home, they had given me the breaded chicken version. 

I did not run this morning as I was so dead from waking up early every day for the past week and then driving all day yesterday. 

Day 30: Tuesday, August 16th

Super tired again today so I slept in rather than run. I had a late breakfast around 10 a.m. of Siggi's Vanilla Yogurt. I didn't mix anything in. Sometime's I'll slice a banana into it, but not today. I also had two slices of sourdough bread with butter. 

For lunch, I had a Steak-Umm sandwich with A-1 sauce on sourdough bread (the only bread in the house obviously).

For dinner, we had tacos. I had 3 ground beef, peppers, onions and cheese tacos with a little lime salsa from Aldi's. I also had a veggie taco just to finish off the peppers and onions.

I did get a little snack-ish at work so I ate a serving of Cheez-it crackers or whatever you would call them...which is about 27 of them. 

Day 31: Wednesday, August 17th

Did I run this morning? No! WTF is wrong with me. I didn't beat myself up too much because I was sure I'd run after work. Did that happen? Hell No! My motivation is just in the toilet. I seem to be losing weight without the running which is good in a way...but I think it does kill some of the motivation. I am not a morning person. I much prefer to run after work. But this week has been super busy with ballot proofing for the upcoming election this November that I'm just braindead after work and just want to crash. 

I skipped breakfast today. My usual routine. Sometimes I just get hungry in the morning and I can't figure out why the change. Usually, I just have no appetite in the a.m.

For lunch, I finished off my steak-umms and had a sandwich on sourdough with a little BBQ sauce to snazzy it up. 

I had some work day snacks of a banana and a serving of cheez-its. 

For dinner, I made Shrimp and Chicken Sausage Jambalaya. I don't cook too often. My wife is the much better cook. 

Day 32: Thursday, August 18th

I did not run this morning. In fact, I was tied to my desk most of the day. And not in a good way. LOL. But seriously, my exercise this week has been non-existent. I need to get back into something...anything...this weekend. 

I had Siggi's Vanilla yogurt and some dried cranberries for breakfast. For lunch, I had a bowl of chili with beans. Dinner was probably too much. I made this garlic pasta with bread crumb crumbles mixed in and added salmon to it. It was really good but I had two big servings. One serving was plenty...but it was just so good. I did have some cheez-its for a snack.

Day 33: Friday, August 19th

I skipped breakfast. I was on the road today for about 3 hours total. The county I visited for work had a catered lunch with chicken salad on a croissant, a pasta salad, bag of Doritos and a coconut blondie/brownie dessert thing that was so good. I did stick to water though and skipped the sweet tea. I also had a krispy kreme donut and 2 Ghirardelli sea salt caramels when I got there. 

For dinner, we got take out. I had a cheeseburger, fries and had a glass of wine. I then baked brownies, but I had only one. 

No exercise. I thought about it. Too bad "it's the thought that counts" doesn't apply to exercise.

Day 34: Saturday, August 20th

I actually had breakfast today. A piece of sourdough bread with butter and a fried egg. For lunch, I had a Culver's basic burger, onion rings and a chocolate malt. I also had some cheese curds from their, but just a few. I did try a piece of bourbon chocolate that was really good, but just stuck to the one piece. 

For dinner, we got Indian food to go. I had the Chicken Tika with rice. 

No exercise.

Day 35: Sunday, August 21st

First thing this morning, we hiked the Joyce Kilmer Forest in Graham County, NC.

I skipped breakfast and ate a late lunch of leftover chicken Tikka and rice. For dinner, I had steamed pork dumplings from a Chinese place nearby. It felt really good to get outside after being behind a desk all week. 

Not looking forward to the weigh tomorrow. I know I gained weight the week of vacation and this week, I didn't do a good job of working on my diet. I pretty much ate anything and everything I wanted!

Tomorrow, I refocus! I will not give up because of two bad weeks.

100 Day Challenge: Week Four Complete

Week Four of the 100 Day Challenge

Day 22: Monday, August 8th

Today is Monday, August 8th and it was a crazy day. It was great for exercise. Not so great with eating. At least I don't think it was...

I skipped breakfast. Except for that weird week early on where I kept waking up starving, I'm back to my usual self with no appetite in the morning. My wife and I set out on a four mile hike, but it turns out that the four miles was actually a one-way figure. Our actual hike with the different trails we took ended up being 7.25 miles. It was 93 degrees and the "feels like" temperature was 102! I was sweating like crazy, but it was a beautiful hike at First Landing State Park in Virginia Beach. 

For lunch, we went out for seafood, because you have to have seafood when you're at the beach, right? It also happened to be happy hour when we got there at 3 p.m. ( a very late lunch and the first thing I ate all day). I had an orange crush bar drink. To eat, I had Four steamed oysters, a little bit of crab dip, and a fried flounder po' boy and french fries. I then split a small piece of Key Lime pie 3 ways: me, my wife and my step-daughter so I don't feel too bad about that. 

For dinner, we ate in and cooked at our in-laws. I had a small pasta dish with chicken sausage and some asparagus with grape tomatoes and kalamata olives for a side dish. 

I'm hoping the fried fish and french fries I had at lunch didn't do too much damage to my progress. I need to be better. I will be better. 

Day 23: Tuesday, August 9th

I ran on Sunday and hiked 7.25 miles in extreme heat yesterday. I wanted to take today off to recover, so I just went out and walked for 25 minutes. Here's what I had for meals & snacks:

Breakfast: Polenta w/cheese and a piece of zucchini bake, which reminded me of a quiche.

Lunch: For lunch I went a little crazy. We went to the mall and they had an Applebee's in the food court. I had a cheeseburger, fries and a beer...but a small one.

Dinner: I had some leftover pasta with chicken from yesterday. 

Snacks: I had two cokes today...TWO...and a small bowl of popcorn while we watched TV. I'm mad about the cokes

Day 24: Wednesday, August 10th

Today, I skipped breakfast and instead went for a two hour kayak adventure. It was so nice, but man, what an arm & shoulder workout!

For lunch I ate cheese and crackers and some hummus. I also had a coke and a boston cream donut. 

For dinner, I ate an Oyster Po Boy and a few fries (not even half) with a bottle of water to drink. I then had a coke later on which I was (once again) not too happy with myself.

Day 25: Thursday, August 11th

In an effort to work off the donut and a half I had yesterday and the cokes, I skipped breakfast and went for a trail run for 47 minutes. It was hot, and my legs felt like lead. After a mile, I had to walk for a minute. After a brief run, I had to walk again. Rather than get frustrated, I just changed my run to a series of intervals. I ran hard for a minute and walked for a minute to recover. I did this the rest of the way for about 2.2 miles.

For lunch, I had fish, green beans and mashed potatoes but no gravy (they were out) at IKEA. 

For dinner, I had IKEA meatballs that we brought home, peas, & mashed potatoes and this time...gravy.

For a snack, I had two small cookies and a coke. WHY CAN'T I STOP DRINKING THESE??? 

Day 26: Friday, August 12th

Today, I skipped breakfast and walked on the beach for quite some time. I'm not sure how long or how far as I didn't take my watch or my phone. I also swam but just a little bit. Not enough to really call it exercise by any means, but it was nice to see if I still had it in me to swim.

For lunch, we went to an all day breakfast place and I had three eggs, hash browns, two sausage patties and some spiced apples. I had passion fruit to drink.

At dinner, I had a date with my wife. And a date we had! We went to a winery and got a flight of wine. Five different wines to taste (each) which was about 2 glasses they said. We liked one of the wines so much we got a bottle which was about another two glasses worth. We then had a charcuterie  board, a steak flat bread (like a pizza) and a beet salad.

Day 27: Saturday, August 13th

Today I skipped breakfast, and had leftover meatballs and mashed potatoes and gravy for lunch. I also had two potato pancakes...also from IKEA.

For dinner, I had a fried flounder Po Boy, french fries and an orange crush drink (alcohol) from the bar. For dessert, we split a piece of Key Lime pie 3 ways. 

During the day, I also had a Coke and I tried a pineapple cider, which was pretty good. I have to stop being on vacation! All this fried food, desserts and sodas can not be helping my weight loss!

I'm trying to be smart and I started out that way. But these last few days I've gone off the wagon with fried foods, drinks and all the stuff I love. I will get back on track after vacation.

We did go the aquarium so I did walk today...although it was slow and meandering as I watched the fish swim all around the giant tanks.

Day 28: Sunday, August 14th

Today we headed home. My wife's family made us omelettes, italian breakfast sausage (I had 2) and coffee cake...of which I had two pieces. 

We then packed up the car and left. We stopped at Sonic for lunch and I had a cheeseburger, tots and a bottle of water. I also grabbed some peanut M&Ms at the gas station for a snack. I did have a can of Coke that we took from her parents house. The last one they had bought me. I felt obligated in some weird way. But that was the only one I had this day and it will be the last!

For dinner, I had Chipotle. I had a Carnitas burrito bowl with white rice, black beans, salsa, cheese and guacamole.

I stared vacation at 188.2. Where did I end? I am not sure. I'll learn tomorrow how much of a setback vacation was. 

100 Day Challenge: Week Three Complete

 Week Three of 100 Day Challenge Complete 

Well, yesterday was the end of week 3 of my 100 Day Challenge. Unfortunately, I started Vacation on Saturday and I am without a scale. As a result, I am unable to give a weigh in as of this morning. I can say that Saturday morning, just before leaving, I weighed in at 188.2. Remember, I started at 197.2 so as of Saturday, I was down 9 lbs exactly. An average of 3 pounds per week. 

Being on vacation and trying to eat better is really a challenge but I'm trying. Exept for today...I went off the rails, but that's OK. I'll get back on track. As you'll see, I think I'll be OK. Let's get into the details shall we?

Day 15 - Monday, Aug 1

This morning, I skipped breakfast which as you know is my usual routine. For lunch, I had siggi’s, yogurt and a banana, while I was making a steak-umm sandwich on protein bread.

For dinner, I had a steak burrito with black beans, rice, cheese & guacamole along with a bottle of water. 

As for activity, I didn't do anything today. It was a crazy day and it just got away from me. 

Day 16 - Tuesday, Aug 2nd

This morning, I skipped breakfast and had a Godfather's personal pan pizza & a bottle of water for lunch. For dinner, I cooked and had Spaghetti & meatballs, a Caesar salad & water to drink.

I did cave at the grocery store while shopping and got a Coke Zero. I was just so hot and really wanted a cold drink. As you know, I'm not a big fan of Coke Zero due to the aspartame, but I wasn't wanting the sugar either. 

For exercise, I didn't run. But I did do 10 curls & 10 overhead presses with 20lb dumbbells.

Day 17 - Wednesday, Aug 3rd

I skipped breakfast. For lunch I had a Dave’s single classic and a bottle of water from Wendy's. For dinner, I had leftover Spaghetti & meatballs (a very small amount of leftovers) and a steak-umm sandwich on 1slice of sourdough bread.

For exercise, I again did my 10 curls & 10 overhead presses with 20lb dumbbells.

Day 18 - Thursday, Aug 4th

Per usual, I skipped breakfast. For lunch, I had a steak-umm on 1 slice of sourdough bread. For dinner, I had 2 fish tacos, a few chips & queso, and water to drink. I also had 4 Nilla wafers, 2 peaches and a Belvita chocolate cookie type thing. I'm not sure what they are as they are snacks my step-daughter has. She decided she doesn't like the chocolate ones though so I thought I'd try them. 

For exercise, I changed it up and did 15 push ups & 25 squats.

Day 19 - Friday, Aug 5th

I skipped breakfast. For lunch, I had a Dave’s single classic and a bottle of water from Wendy's. Yes, this is a repeat of just the other day. But what can I say. I like them. I had 8 Nilla wafers for a snack as well as a slice of Sourdough toast with butter while we figured out dinner plans. For dinner, I had 4 slices of cauliflower crust cheese pizza with kalamata olives.

I did not do any activity but I plan on really increasing this on vacation which starts tomorrow!

Day 20 - Saturday, Aug 6th - Vacation Begins!

I am nervous about being on vacation. It's so hard to eat right or even better when I have to eat out even more than I already do. But good news! I weighed in this morning at 188.2...NINE pounds down from where I started! 

Today, I was in the car for about 7 hours so I did not exercise at all when I got to Virginia. 

Here's a summary of what I ate today:

We stopped at a Korean market and I had half of a desert-type thing. It's like waffle batter with Nutella  filling in the shape of a fish. It was really good. For lunch, I had two 2 arepas. One was chicken and the other was salmon. I also had black beans and a couple of plantains as a side. For dinner, I had homemade Shepherds pie & a salad. I regret to say that I did have not one....but TWO Cokes. My in=laws bought them just for me, it was insanely hot when we got here and I really REALLY wanted one. But one was so good that I had another later with dinner. 

Day 21 - Sunday , Aug 7th

I woke up this morning and wanted to get to work. As a result, even though it was crazy hot, I ran 2.4 miles and then walked 25 minutes as a cool down. 

Upon returning, my in-laws had made breakfast. I had an apple pancake thing made with eggs, milk, cinnamon, and sliced apples. It was really tasty but I only had one slice. For lunch, we went out and I did have a Mimosa to drink. To eat, I had a crab ball and a fried oyster melt. It was so hot, that we stopped at Kohrs Bros ice cream and I had a small orange/vanilla cone.

Later at night, my wife and I went on a walk for 25 minutes which was still hot, but much nicer than it had been earlier in the day.

Unfortunately, I don't have a scale that I can use to weigh in so I will have to try hard to stay on track. I have to cut down on fried foods and find a way to cut out these sodas. They are my kryptonite.