Yet Another Challenge.

After I posted my last blog I called William to talk about our exercise plan for the weekend. He told me that he was waiting for his wife to get home and they were going to go for a run. Well I found out that did not happen his wife went by her self. William you need to keep moving just because you are counting calories it does not count as doing something for exercise, this might consume time but it is only a small part of your total goal.

I sent him a text to tell him we are going running in the morning and I expect to see him there. He did show up and run. Afterwards we joined the Nolensville Running Club for breakfast. While at breakfast we talked to Megan a personal trainer. She said if William keeps a food log for the week and brings it to her this Saturday she will help him cut some things to also help. He should not have a problem with this because he said he is going to continue counting calories. Thanks Megan, he needs all of the motivation he can get.

I know that William answers every challenge I have given him. So this week I offer him this challenge. Continue counting calories, but while he is sitting at his desk instead getting up to snack on something or just taking a break from work do push-ups. The goal for each day is as follows.

Monday-100

Tuesday-100

Wednesday-125

Thursday-125

Friday-150

Don’t do all of them at once. Break them up. Do 10 the first time, maybe 10 the second. Just make it all day goal if you can only 5 that a time that is okay. Just keep moving. The big thing is don’t stop all the other things you have started you need to do cardiovascular exercise 3 day this week. You don’t get to count Saturday, sorry buddy.  

Good luck William you can do it.

It is hard to fail, but it is worse never to have tried to succeed.
Theodore Roosevelt

I think William is getting it!

I just read William’s blog….

Hell yeah! My plan for William to keep track his daily calorie intake has worked. He posted a 4100 calorie day on Monday. Tuesday and Wednesday he consumed about what he needs to so that he can lose weight without working out. Then there was Thursday. 4,123 was the total. He now has a better idea of why the weight is not coming off. I posted my daily intake with him, and I run everyday but have never consumed 4000 calories. This is a big step for William he has now admitted to himself that he does not exercise enough, and he now knows that eating is the “Problem”.

Now big struggle for William will be to change his eating habits. You can’t change everything you do in one day, but by picking one weakness and attacking it for a week or until you get it will make changing easier, and more successful.

5 Tips for a Healthier Lifestyle

1.        Everything in moderation. Reducing portions you eat to one helping makes your relationship with food much healthier.

2.        Replace quantity with quality. Substitute homemade and home cooked for instant and drive-thru.

3.        Change your daily eating patterns. Three balanced meals with healthy snacks in between is a far better choice than the latest fad diet.

4.        Exercise is where you find it. Take stairs instead of the elevator. Park further away from the store. Every little bit helps, and doing something is better than doing nothing.

5.        Slow down and enjoy what you eat. It's there to bring you pleasure, not guilt. Enjoy the experience and you'll be healthier for it.

 William is going to need some support for his next step. Friends and family are going to want to go out for dinner. Making better choices when eating out is going to be hard. The menu makes everything look so good. It also does not list the calories. He needs to be aware of what he is eating. Maybe looking up the calories up on his phone before ordering will help with this. I know this sucks; having to count calories everyday is very difficult. Until he creates a new habit this is what he has to do. Good luck William!

Run Schedule

I have added a list of events on the blog. The list is the runs that William and I will be doing hope that you can join us. You can also follow us on the facebook page.

It's about time.

William and I have been working out, but I have not been blogging. I feel that he has started to work out more on his own. I am very excited he has. The one thing that is hurting his weight loss is the eating. My first thought was that if he just gets moving the weight will come off. Well…. Wrong we need to work on a diet. That is because when he does not work out for a day or two he eats the wrong food. For example last week we worked out to the point of William getting dizzy and feeling like he could puke. Afterwards we ate, and then went to get a treat. When we got there he ordered more food! My comment was “for real?”  He said he loves those things and he never gets to eat them. On the way home he eats it and says that it was not as good as he thought it would be. I don’t think he even realizes how bad his eating habits are. When we first started I asked William to count his calories and the result was shocking. His calorie count was very low. I wonder if William did not count everything. This is a tricky situation I have found myself in. How do you convince a friend that he is not eating properly without making him mad? It is important that we are aware of the food we put in our body daily. It is easy to just eat what you want, and do what we want, without thinking of the toll it will take on us.

Now that William is exercising his new war is on food. I am challenging William to redo his calorie counter and put Everything in it even water. This needs to happen not just for a day but a week. We need to see where to go from here. I challenge everyone to give it a try. It is the best way to know what you are taking in, and the easiest way to find out what you need to cut out. But in order for this to be a success you have to be honest with yourself.  That is going to be the hardest part, it is easy to just tuck that voice in your head that says “don’t eat that” away. On Monday February 14 (yes valentines day) I ask you to join us for a week of calorie counting. A very easy way to count online is http://www.acaloriecounter.com/ . There are many apps for your smart phone. It would be awesome to know what your daily intake is post is on the strength2act face book page. I think it will help William understand where he should be with his daily intake of calories. Just remember be honest to your self, maybe you eat to much so what lets hear it.