time to change
start. or else you’ll be sorry.
ya gotta start sometime. why not now?
yes, time to change – this is my 30-day story of change. this could be your story, too.
i’ll be transparent and authentic with you. promise. it’s a story about change. designed to help you. so experience with me the thrill of victory and the agony of defeat. the pain and the triumph of change. the struggle and the celebration. and the costs – personal and otherwise.
my story of change starts like many other stories. later you can read the long version. if you like. at my story / your story.
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start. stop. fail again. repeat.
have you ever gotten tired of this sequence? i have. deja vu all over again. start. stop. fail again. repeat. i have done this for many years.
so i made a decision to change. and did not succeed the first time. just like you have. many times. start. stop. fail again. and repeat.
another attempt. but this time the inner man was ready. i believed i could change by making the inner man and the outer man the same. making my inside match my outside. let’s see if this is true. i decided i am worth it.
change with me
now change with me. just insert your name every time i mention myself. see if this change fits you? it just might.
when you’re done reading this blogpost, read this. called “what if?” it’s about BIGGER CHANGES. read the background story. i can help you. hey, it’s a little long (words: 4,783). and cerebral (a 20 minute read). but it’s worth it. if ya like, come back. and click here later.
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so here’s week 01 of change
> end of wEEk 01
weight today: 239.4 pounds. down from 247.2 last wednesday, 2017/03/08. that’s down 7.8 pounds in just seven days. due to some significant lifestyle changes. in just one week. but it feels goods to have such a positive start. no fat boy pictures yet. i’m just too embarrassed (BMI = obese) and too proud to take and to post those revealing pictures. but i do have images of the bathrooms scales. [soon to be posted – they are still on my phone.]
I use a complete system.
how am i doing this? i use a complete system that integrates lifestyle changes. nutritional changes. and internal changes. keep reading. here’s a detailed explanation of my first week of change.
the significant and the challenging
(1) – coffee / my most obvious addiction
i drink (used to drink) a lot of coffee (a 30+ year habit) and always with cream and sugar. i have (used to have) a cup of coffee in my hands from 6:00 a.m. til 1:30 p.m. and always with cream and sugar in it. so i quit drinking hot coffee. and now i drink a little iced coffee with no additives. but no more hot coffee with cream and sugar. this was a big change. and really, really difficult.
(2) – eating in bed (and sleep hygiene)
eating in bed – i snack (used to snack -pretzels, crackers, and other junk food) in bed every night while watching useless mind-numbing netflix videos (zombies, house of cards, action thrillers, you know the drill). on my tablet.
now my snacks are dried fruits and nuts. and i eat much less. while i watch TEDTalks. or some other selected sermons/messages, motivational (example: eric thomas the hip hop preacher) and educational vids and podcasts. but mainly ted talks (listening to innovative ideas presented by the thought leaders of the world). to feed my mind and to grow my intellect. no more useless consumption of violence and stories about evil villains and zombies.
this change from mental junk food to feeding my intellect has changed my thinking and my sleep significantly. my sleep seems better. i mean more restful. and my dreaming is pretty creative. this is a massive change inside of my brain.
so actually there are two significant changes here. (1) eliminating junk food at the worst possible time – at night and (2) consuming quality brain food every night.
both changes improved my sleep hygiene. which is critical to any life changes. i am worth it. you are worth it.
(3) – exercise
exercise – thanks to my daughter, libby, i have a fitbit. and i walk a minimum of 8,000 steps per day. i set my fitbit to buzz me at 10 minutes til the hour starting at 6:50 a.m. til 11:50 a.m.
and i walk 1,000 steps each time. so by noon, i usually have walked 6,000 steps or more. now walking 8,000 to 10,000 steps per day is easy-peasy, lemon-squeezy. it was a challenge to start since i had a total hip replacement recently. before my hip replacement i was forced to spend part of my day in bed – disabled. now walking is a pleasure. it is a treasure and a real treat to be vertically mobile. (according to my fitbit, i walked an average of 11,897 steps per day in the last 28 days.)
walking 8,000 to 10,000 steps per day is easy-peasy, lemon-squeezy.
(4) – internal changes
internal changes – i have made myself a priority. i’ve decided i am worth it. you are worth it,too. i’m in the 4th quarter (age 66) of my life. and decided to live the last quarter with some zest and enthusiasm. (swimming with sharks and base jumping and flying a kite and writing daily and playing tennis). i need mobility and energy to do all of that. and some more money. the internal change is my X-Factor.
see detoxify in four steps to simplify your life. which is part of my X-Factor.
also. i called a friend, brad clements, every other day during this process. just to compare notes and to ask about my (M3 System) nutritional supplements. and what to do, and what not to do. i called brad to stay on track. i could not make drastic changes like this. alone. ya gotta have a support system. and i joined a facebook group as part of my support system. if you wanna change, join this change community here.
my change closet / just like superman
i start my day and finish my day inside my goal closet – change closet – prayer closet. reviewing my goals and my priorities. and my values. asking for wisdom, guidance and strength. my change goals and personal motivators are on poster boards. and all hidden behind my hanging clothes. this is significant. i’ll post a picture to give you an idea in case you want to create such a space for yourself.
warning about your change closet
if you do this (if you do create a change closet with goals and motivators), keep it private. ya don’t need da haters discouraging you from doing the right thing. just because it is different from what they believe. do not let their LIMITED thinking influence your UNlimited thinking.
make yourself a priority…
…by paying attention to the inner game of your life.
yes, lesson learned this week. make yourself a priority. no one else will do it for you.
i am worth it. you are worth it.
i believe you must care about yourself enough. enough to make yourself a priority. to make life changes.
have an intentional inner game
your inner game of life must match your outer game of life to succeed. you can work on your inner game and your outer game at the same time. but, for me, i needed to start on the internal game first.
and answer the questions what if? and (why?) in life.
but. please remember. you can work on your inner game and your outer game at the SAME TIME. no excuse not to start. no excuse to procrastinate.
to read more about the inner game of life, click the link here.
the system – 3, 3 and 3 – you’ll see
and i use a complete system that integrates lifestyle changes. and nutritional and supplement changes. here’s a link to the M3 system. or just the system. take 3. make 3. for 3.
- take (3) nutritional products.
- make (3) lifestyle changes.
- and do both for (3) months.
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> end of wEEk 02
2017/03/18 – saturday – i’m excited. i bought some new clothes for da beach. as a reward for my next weigh-in. hope i reach my weight goal on wednesday. moving from double XXL to single XL – not dramatic. but this feels really, really good. for an old fat guy.
sad but real
sad but real. i did NOT meet my weight goal this week. and my new single XL shirt did NOT fit. so sad and disappointing. now on to week 03.
here are my results. the scales do not lie. down from last week. but only 1.4#’s.
let’s talk about the real issue with weight loss. the inner game of weight loss. for me. i call it hanger. the hangry beast.
this will sound a lot like a 12-step meeting about food.
slay your hANGRY beast
hanger: hungry + anger = hanger. habitual, meaningless, destructive, addictive eating used to satisfy unmet emotional needs. the villain is the drug of food. just the way some people use alcohol. and other drugs. but my drug of choice is food. and my battle is with the hanger beast.
which creates a “start-stop-fail-repeat” cycle of failure for me, the addictive eater. note: on average, most americans start and stop a diet plan 4 X per year. this creates a negative emotional environment around any new nutritional plan. each failed diet attempt reinforces all the previous failed attempts.
i believe that most people need a clear, structured plan of change. and need a support system (similar to a 12-step program and other massive change programs) to succeed at a change in their eating and dietary habits. that’s why i’m writing my story. to help those of you who want to change. but have failed several times in the past.
i have failed many times due to my hanger. due to my addictive eating habits. that’w why i’m writing about my hanger. to slay my hanger BEAST. to help you to slay your hanger BEAST.
with my experience, i want to help you as your no nonsense common sense guide. for massive change.
beware of the HANGRY beast
sunday – this day could have been a mega failure. but i met and slayed my HANGRY BEAST on sunday.
2017/03/19 – sunday – going to a basketball tournament for my grandson, Ely. three games starting at 8:15 a.m. which means being at a basketball tournament. and away from a food friendly environment.
this day could have been a design for failure. for me in the past. a busy day, an emotional day (with a competitive basketball environment. and other annoying parents like me). a day when quality food was not conveniently located in the tournament facility. combined – these are all the reasons i needed to fail. and to create a “hangry mood” (and excuses) for me. so i can log another failure at weight management.
the result would be a loss of momentum. a negative attitude towards my personal goals. which would carry into monday and the rest of the week. you know the routine. two steps forward and three steps backwards. and more discouragement. and another failure in weight management. all logged and highlighted in the failure side of my brain.
you can see the pattern of failure that we create around weight loss. americans have four weight loss failures per year. after a few years, many people feel hopeleSS. and are very skeptical of one more attempt at weight loss. and become hopeleSS and helpleSS.
the hangry beast
let’s dissect this day. early start (for a sunday – leaving at 6:00 a.m. to arrive early at the tournament per the coach’s instructions) with some odd times for breaks between games. and no real food at the tournament. only snack (junk, sugar) food for sale. so, in this environment, this is a design for failure for me. that is, eat lots of sugary snacks to feed my hunger cravings and all the nervous and mindless eating that accompanies the excitement of competition. and eating to satisfy the “hangry beast” inside of me.
potential downward spiral
then i start a tailspin into a bad eating day. and bad eating in the evening. which leads to anger and disappointment with self. which creates more negativity internally. which leads to hangry eating. and the charged emotions of a very competitive environment are not a healthy place for me. i’m sure someone reading this has some similar “hangry eating habits.”
i need a plan for this day
so. to survive i need a plan. i need an intentional plan in place. to eat well. to manage my hanger in advance. otherwise i will create a repeating cycle of two steps forward and three steps backwards. and this day will reinforce and magnify my weight loSS failures over the years.
so i ate a healthy breakfast early. i took healthy snacks – a bag of apples, a bag of dried fruit, a nutritional drink (called SUSTAIN – part of my M3 System) which helps with those hangry moments. i felt so “at risk.” like i should call my “health sponsor.” as in a 12-step program. like AA.
magic buLLet for the HANGRY BEAST
if you’re interested, here’s a link to my M3 System – my nutritional supplements.
and i located a healthy place to eat in advance (2 to 3 miles away – panera bread, of course). so during a 2.5 hour break between games, my grandson, Ely, had a healthy meal and apples and dried fruit. and during the whole day, neither ely nor i ate any unhealthy sugary snacks.
almost a miracle
no “undisciplined hangry moments” during an emotionally charged day. no mindless consumption of unhealthy snacks, nor junk food lunch. this was another successful day. in my weight management program. my change project. and i stayed on track with my health goals. for me, this was almost a miracle.
control what you can
lesson learned. simple. i just controlled what i could control. by planning for the day in advance. and the result was a significant personal victory. i almost behaved like an adult would. taking responsibility for my own health.
so that was my advance plan. not very exciting for you. but very exciting for me. because it worked. on sunday. so maybe i will be able to wear the single XL clothes that i bought on saturday. (i bought some cool swim shorts and a matching beach shirt. in sizes single XL, not double XXL.)
not a big shift in weight. but a big shift emotionally. (and when people say, “Hey, are you losing some weight?” that just reinforces my EPIC WIN.) so maybe this week i will be able to wear some new clothes as a celebration. an EPIC WIN for me.
hopeless and helpless. and alone.
hopeless. this is what could have happened. i avoided the self-sabotaging that has become my weight management pattern.
i did not sabotage my success with reckless eating. you know what i mean. I did not sabotage myself by having a bad sunday. then a bad monday. then a bad week by feeling hopeless and helpless. and promoting the “poor me. i can’t do this” syndrome.
four times per year – failure
one bad day can set me back by at least a week. or more. or this could have led to one more “start-stop-fail-repeat” sequence. (did you know that the average person starts a new dieting program four – 4 – times per year?) that’s four failures per year. every failure re-enforces the previous failure. that is agonizing emotionally.
what’s the value in reaching a weight goal?
what the real value in reaching a weight goal?
if ya really want this, no worries.
do not listen to your haters. they don’t matter. anymore.
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< end of blogpost >
notes to author
- ok, end of week 01 looks good – send a mailchimp on tues, 2017/03/21 – tuesday
- need a dramatic branding (change) image in different sizes
- a feature image – 730 x 330 (? – i think) – yes
- create a brand image for change, weight loss, and more
- a brand image that represents change – external, internal
- a brand image that is click bait and could be used by other team members – for the one voice impact
- a brand image that is resized and re-formatted
- need a fb image – 1200×628 – to promote via facebook
- and an image in 4X3 aspect ratio for facebook post
- other images – images from phone – and edited via snapseed – bathroom scales and fat boy image
- images of notes in special modere notebook, bathroom scales, my “change closet,” and ely’s temple of pain
- image of food choices and ingredients – like yogurt and sugar
- discussion of geriatrics and bariatrics – there’s a reason geriatrics rhymes with bariactrics (the science of obesity)
- and for the millennials, share this info with your bommer parents
- images of my inexpensive fitness tools, free weights, jump rope (with amazon affiliate link), $20 walmart walking shoes
- image of $5 badass skull ring for confidence (?) and badass-ness karma to protect you from da non-believers and haters as you change
- ensure that every step is simple and duplicable
- in other words, a busy single mother (like laurie) could do this from her phone. bang, bang. jessie lee ward style. calling all unicorns who are busy and overwhelmed single moms – who need a real life
- supported by simple fb LIVE videos.
- just do one (or more) to myself and lose the fear
- start with week 01 story
- pay attention to mr yoast. always. seo and readability
- links to simple things on amazon (with affiliate link)
- resuscitate my amazon affiliate status
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branding image – maybe (?)