Daily Tracking: April 17th, 2019

Yesterday (4/16) was a really good day according to my fitness tracker. It said I walked over 10,000 steps, climbed the equivalent of 66 flights of stairs, and walked 5.07 miles. Today I have my evening writers group, so finding a time to work out is gonna be tough, but I’m going to try squeeze a walk in somewhere if possible.

Wake Up: 5:30am
Hours Asleep: 4 hours 19 minutes.
I Felt: tired. One thing I have really noticed since I have started wearing my fitness tracker when I sleep, is just how little sleep I actually get each night. This needs to change.

Breakfast: 7am
Food 1: 3 eggs scrambled w/ a little butter
Food 2: 2 Trader Joe’s Meatless Breakfast sausage patties
Food 3: 1/2 English muffin

Morning Snack: 11:15am
Food: 1 oz mixed nuts

Lunch: 12:15pm
Food 1: 1 Vegan BLT sandwich
Food 2: 1 bowl Vegan Corn Chowder
Food 3: Roasted broccoli and cauliflower

Dinner:
Food 1: Grilled Albacore Sandwich
Food 2: Cup of tomato soup
Food 3: kettle chips

Exercise: 12:30
Workout type: Brisk walk
Duration: 30 minutes
Mood: Good

Productivity/Self Improvement
Activity: Writer’s Workshop w/ group
Time: 6:00pm
Duration: 1 hour, 20 minutes.4

Something Nice That I Did For Myself Today: I took some time at the end of the evening to reflect on the day and relax with my dog.

Something I’m Thankful For: My writers group is so amazing. I’m very thankful for them.

End Of Day Mood in GIF:

Daily Tracking: April 16th, 2019

Day 3. Forgot I had to get up extra early today. But it’s all good.

Wake Up: 4:30am
Hours Asleep: 4 hours 29 min.
I Felt: Surprisingly energetic, but did not have enough time to make breakfast at home before I had to run out the door.

Breakfast: 5:30am
Food 1: 2 Sous Vide Egg White Bites
Food 2: 1 Croissant
Food 3: Almond Milk Flat White

Morning Snack: 11:15am
Food: 1oz mixed nuts

Lunch: 12:45pm
Food 1: Two slices of vegan pizza
Food 2: 1 bowl Vegan Corn Chowder
Food 3: Roasted Asparagus And potatoes

Afternoon Snack: 4:11pm
Food: 1oz pistachios

Evening Snack: 6:00pm
Food: 1 serving Parmesan crisps
Food 2: Daiya provolone slice

Dinner: 6:40
Food 1: 1/2 English Muffin
Food 2: 2 eggs over easy
Food 3: 1 serving smoked salmon
Food 4: 1/2 small avocado.
Food 5: 2 small pieces of sugar-free chocolate.

Exercise 8:00pm
Workout type: C25K week 1, day 3
Duration: 30
Mood: Good

Workout type: Elliptical
Duration: 15 minutes

Productivity/Self Improvement
Activity: Japanese Studies in Duolingo
Time: 10:30pm
Duration: 30 minutes

Something Nice That I Did For Myself Today: Bought a new shirt. (This is kinda cheating. I bought it a week or so ago, but it just arrived in the mail today.)

Something I’m Thankful For: It was reported today that Kazuhiko Katō (aka Monkey Punch) recently passed away on April 11th. He was a fantastic artist and storyteller. So today, I am very thankful for all of the entertainment and inspiration that his creations have given me over the years.

End Of Day Mood in GIF:

Rest In Peace, Katō-sensei.

Daily Tracking: April 15th, 2019

Day 2. Here we go!

Wake Up: 5:35am
Hours Asleep: 6 hours 39 minutes
I Felt: Exhausted and actually had to go and lay down a few more minutes.

Breakfast: 7am
Food 1: Starbucks Sous Vide Egg Whites bites
Food 2: Croissant
Food 3: Almond Milk Flat White

Morning Snack: n/a

Lunch: 12:00
Food 1: Bowl of vegan broccoli cheddar soup.
Food 2: sautéed mushrooms and roasted potato
Food 3: hungry planet vegan hamburger w/ lettuce wrap.

Afternoon Snack: 4:09pm
Food: 1oz pistachios

Dinner: 8:45pm
Food 1: Rainbow Sushi Roll
Food 2: hummus
Food 3: raw carrots, cucumber, and broccoli.
Food 4: Slices of unsweetened dried mango

Exercise: 12:30pm
Workout type: Brisk Walk
Duration: 30 minutes
Mood: Happy

Productivity/Self Improvement
Activity: Duolingo Japanese
Time: 9:30
Duration: 35 mins

Something Nice That I Did For Myself Today: Decided to go to bed a little early for extra rest.
Something I’m Thankful For: It is the 7th anniversary of the day my wife and I realized we were falling in love. I’m thankful every day for her.

End Of Day Mood in GIF:

Daily Tracking: April 14th, 2019

Well, here goes the first day. Likely, not as accurate as ones going forward, but you have to start somewhere.

Wake Up: 10:15am… ish. I wasn’t keeping tabs before I made this template

  • Hours Asleep: Unsure… about 7 hours I think.
  • I Felt: Tired. And I had a bit of a headache.

Breakfast: 10:45am

  • Food: Homemade Breakfast Sandwich
    • English Muffin
      • 2x Morning Star Veggie Sausages
      • 1x Daiya Provolone Cheez Slice

Morning Snack: N/A

Lunch:  3:15pm

  • Food 1: Hummus/Tofu/Avocado Wrap
  • Food 2: Edamame
  • Food 3: 15 Pecans
  • Food 4: 1 Daiya Provolone Cheez Slice

Afternoon Snack: 5:00pm

  • Food: Apple

Evening Snack: 7:15pm

  • Food: 4 Vegan Meatballs

Dinner: 8:00pm

  • Food 1: Red Lentil Pasta w/ Vegetarian Meat Sauce
  • Food 2: Slice of dried mango
  • Food 3: 1/2 Stabilize Bar

Exercise: 1:30pm

  • Workout type: C25K Week 2 – Walk/Run
    • Duration: 35 minutes
      • Mood: Determined

Productivity/Self Improvement:

  • Activity: Designed Daily Tracker for my blog
    • Time: 11am
    • Duration: 1 hour

Something Nice That I Did For Myself Today:  Bought a pair of Apple Airpods.

Something I’m Thankful For: The love and support of my wife.

End Of Day Mood in GIF:

giphy

Food and Fitness Tracking – Accountability

One thing they tell you to do when you start any sort of lifestyle change is to start a food/fitness journal. Track what you are eating, the time you are eating, and how you felt after you finished. Did you feel satisfied? Happy? Guilty?

Same goes for exercise. What did you do? For how long?

Based on all the studies I have read on lifestyle change, this seems to be crucial to success. One study I read said that people who tracked their food and exercise on a daily basis were 2 to 3 times more likely to succeed with long term changes, including weight loss.

I’ve tried tracking in the past (Weight Watchers, My Fitness Pal, etc.) and had some limited success. They helped me drop a few pounds here and there, one time as much as 30 pounds which was fairly impressive.

Unfortunately, once you plateau (and you will), the weight stops dropping and the desired results stop being visible, that’s when Evil Doubt Brain rears its ugly head.

EVIL DOUBT BRAIN: “You’re not losing any more weight. Why are you depriving yourself of all these yummy things you enjoy? Dude, seriously? What’s the point? Hey, remember how good Cheetos taste? Let’s drive to that 7-11 on the corner and buy the jumbo bag! … Walk? Pfffffft, who has time for that? We have valuable video games to spend all night playing. Plus you’ll just get your new flip-flops all dirty … Go to the gym? What the hell’s a gym?”

… Yeah. Pretty soon after that, you stop tracking, then a few months later all that hard work and all those gains you made disappear. The weight comes back on, and you feel like shit.

The legendary William Goldman once said, “The easiest thing to do on earth is not write.”

As some who fancies themselves as a writer, I can say this is 100% true. However, I want to add that the second easiest thing to do on earth is to not pay attention to how much you are eating, how often, or how you feel afterward.

Now how do we fix it?

Here is what I’m thinking. Each morning I will start a new blog and keep it in my drafts. Throughout the day I will update it whenever I have a meal, a snack, go for a walk, hit the gym, and most importantly how I feel after. At the end of each night, I post the blog for the world to see. Strictly to hold myself accountable, and to let my friends and loved ones know I am still committed to the changes I need to make.

For now, I’m not going to track calories or carbs or whatever. I’m just going to do my best to eat sensibly without depriving myself of the things I love. I’m going to log the times I am active with the duration and intensity of what I’m doing. Lastly, I’m going to track my mood, as this likely has the biggest impact on my current wellbeing.

I’m going to play with the format for a few days and find something that works and is easy to update.

I’ll let you know what I come up with soon.

– DAC

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About Goals – Important Life Update.

“I have goals.” That’s an easy thing to say, right? After all, who doesn’t have some sort of goal in their life?

“I want to run a marathon.”

“I want to lose 20 pounds.”

“I want to learn to speak French.”

Everyone has goals. It’s that finish line way off in the distance that you want to reach before the sweepers show up and tell you the race is over.

Having goals is one thing. It’s something else altogether to act on, work toward, and accomplish those goals. It takes a lot for forethought, practice, motivation, dedication, and accountability to reach these goals with a satisfactory conclusion. And suffice it to say, the lofter the goal, the more time you will need to spend on working toward it.

I have goals… but I haven’t been pushing myself toward them. At least, not as much as I should be. Every year around this same time, I hop on this blog and spout some words about how this year is gonna be the year. This time I will fight for my dreams and make them a reality.

It works for a while. I crank out some blogs on topics I find interesting, start going to the gym, make an effort to better myself, practice a craft, etc.

Then I stop. Not all at once. It’s a gradual thing. I don’t even entirely realize I’m doing it most times. I get busy and put something off until the next day, saying “I’ll start fresh on Monday,” or some other equally hopeful phrase.  Then Monday comes and… well, I guess calling it a vicious circle would be an understatement.

I understand this post is sounding a bit cynical, but please bear with me for a minute, as that is not my intention.

You see, recently, a visit to my doctor gave me quite a wake-up call in regards to my health. Nothing dire, but troubling and a bit scary. I’m not going to go into details, but let’s just say I’m going to need to make some major changes to my lifestyle going forward, else the consequences will be a lot worse than just troubling and scary.  I’m going to need to change not only how/what I eat and my activity level, but also my mindset of how I go about making changes, setting goals, and sticking to them.

And there was a time in the not so far past where I would refuse to quit, despite the doubts my brain would throw at me.

BRAIN: “You won’t be able to run that half-marathon on your first try!”
ME: “Wanna bet?”

BRAIN: “You can’t write 50,000 words of a novel in 30 days!”
ME: “Oh yeah? Watch me do it 5 years in a row.”

You get the idea. I need to look at this new set of challenges in a similar way. I need to kick my doubts to the curb and push through with the changes that need to happen.

Over the next few months, I’m going to use this space to provide updates on the progress with health as I reach for these new goals. On top of that, I’m going to use this overall change of mindset to really push myself forward creatively. I’m going to force myself to level-up, for lack of a better phrase. There is going to be more writing, more blogging, and more reporting on how the submissions and query process is going. Maybe I’ll even start drawing again when I can’t find the right words that I want to say.

Basically, my body has told me that I can’t “start fresh on Monday” anymore… and I don’t think that’s a bad thing.

This is a rallying cry to embrace change, not a penance to fear. I’m being challenged, and honestly, I like rising to a challenge.

  • DAC