Month: July 2016

Lumpy Progress

I weighed in this morning at Weight Watchers at 232 pounds. Exhale … sigh of relief! It is my lowest body weight in over 10 years. Sure, I’m really happy about it. I’m more relieved though. Why? The thing is … I’ve been stuck between 234 and 238 pounds since April 2016 (end of July 2016 right now). In fact, just 7 days ago, I weighed 235.4 pounds … in…

Just Focus on the Next Five Weeks

It’s July 23, 2016 as I write this post. I’m feeling a bit overwhelmed right now.   I spent much of February through June (2016) on the road (work trips), going out Sunday night and returning Thursday night or Friday was common. The work itself was high profile and stressful. I was really looking forward to Summer (July and August) for a much needed break. I took off the first…

Diet (1st Half of 2016, Part 6)

This is post 6 of this series (looking back at the first half of 2016). In this post, I look at diet. Eat 5 fruits and vegetables. This has worked well. My trick is to eat them early in the day when I have better access. When I’m on the road, I load up on fruit from the hotel or a grocery store. Again, the trick is to increase access….

Dare to Dream

The Stepper Family is going to Hawaii. We are going next year – about 12 months from now. One of the benefits of traveling for a living is the accumulation of airline, hotel and car rewards will fund some of the trip. Being the frugal sorts, The Stepper Family will pay or save for the rest of it ahead of time. This will require making trade-offs and sacrifices (of the…

Grease Lightening (1st Half of 2016, Part 5)

Have you ever? Run across the street – and get to the other side breathing heavy. Run to catch a bus, train and plane – only to miss it because you had to stop to catch your breath. Walk up a flight of stairs – it felt like you just ran up a steep hill in San Francisco. In these moments, you think to yourself … This is sad. I…

The First Half of 2016, Part 4 (Weight Lifting)

Weight lifting should be part of every health and fitness system. The research is strong on that. To inform my weigh lifting system, I read several books and websites. I also have experience, from high school and college. I settled on a very simple approach. Train one time per week. Perform compound movements only. Compound movements work multiple muscle groups. For example, bench presses (compound movement) work chest, shoulder and…

The First Half of 2016, Part 3 (Walking 10,000 Steps a Day)

In my recent posts (here and here), I’ve been reviewing my health and fitness progress – so far for 2016 (it’s early July 2016 as I write this). In this post, I’ll discuss my habit of taking 10,000 steps/ day every day for one year. The Habit My habit was to take 10,000 steps/ day every day for one year. I’d track my steps with my Fitbit. This is the Fitbit device…

The First Half of 2016, Part 2 (Weight Loss)

This is part 2 of my mid year (2016) check-in, focused on my weight loss. Regular readers might know that I started 2016 weighing between 245 and 250 pounds. However, towards the end of 2015, I occasionally popped above 250 pounds, so the trend was worsening. I now consistently weigh between 230 and 235 pounds. I believe my weight loss was mostly fat, and not muscle. Why? I’m stronger now than…

The First Half of 2016, Part 1 (Health and Fitness Revisited)

It’s hard to believe that 2016 is half over. It’s time to reflect back on my goals for the year, which were established in my first post on January 1, 2016. At the end of this series of posts, I’ll refocus and restate my plans (systems, habits, goals) for the second half of 2016. In my first post, I defined health and fitness – and then distinguished between my health and fitness…

I Love Race Day

I started running in December 2015. My first outing was painful. I ran 0.2 miles, and my lungs caught fire. Over the last six months, my process was to add distance and speed. Progress was measured in 0.1 mile and 0.1 mile per hour increments. It’s my own version of slowly boiling the frog. To reinforce the process and add interest, I decided in January 2016 that I’d run two…