Week 10: Teenagers are not a good example. (0 lbs. difference)

289 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

0 lbs. gained this week

8 lbs. total lost since 9/3/10

71 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

Last weekend I had the opportunity to speak to a group of teens at their winter retreat about culture and media and had a blast!  Unfortunately, I put myself in a bit of a hole because teens can eat like crazy!  Still it was good to look at the scale today and see I hadn't done too much damage.  I stand at the same weight today as I did last Friday.

On the 5K side of things, I haven't talked about it much but it's been an interesting journey making sure to get the miles in everyday.  For instance, last Sunday I had to be up for the youth retreat at 8AM and then immediately after I spoke drive to the airport where I had to wait on standby for a plane that eventually got me home about 9PM.   If I hadn't planned ahead, it would have been near impossible to pull off.  I knew I would be way too tired after travelling to do it, so I got up early and did my 5K on the campgrounds where the retreat was.  It was cold and miserable, but I have a feeling there will be worse days than that even to try to squeeze them in.

It's all about the commitment, and now I just need my eating commitment to line up with my 5K commitment!

Week 9: Candy, Candy, Everywhere. (2 lbs. gained)

289 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

2 lbs. gained this week

8 lbs. total lost since 9/3/10

64 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

Yuck. This back and forth thing has to stop.  Chalk this one up to too much snackage laying around at home, work, and church.  Technically it's not the snacks fault for being there, it's mine for picking it up and eating it, but what was I supposed to do, let those Tootsie Rolls go to waste?!  Oh, right, yeah I probably should have.

Hopefully next week we will be headed back in the right direction!

Week 8: The Holidays Loom: (2 lbs. lost)

287 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

2 lbs. lost this week

10 lbs. total lost since 9/3/10

57 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

It's a good week to have a loss.  I need to get some weight out from under my belt before the holidays kick in to full gear.  With Halloween this weekend there has been plenty of candy around to munch on, and I've never been one to be good at not dropping a miniature Resees Cup into my gullet when the opportunity presents itself.  They are only 36 calories, right?  Yes, except 20 of them are 720 callories, and there in lies the key.  Take one, maybe two and I should be fine.  Start grabbing them by the handful, and, well, my choices for costumes next year could be limited to Shrek, Santa, or maybe John Goodman.

The running is going very well and I've upped my speed to 6.5 MPH on the treadmill which I run for 35 minutes.  This puts my daily run just short of 4 miles and plenty past the 3.11 the equals a 5K.  I'm thinking about notching it up to 6.7 next week, because to be honest, my body (with the help of my new shoes) is adjusting very well to the daily activity.  My heart and lungs feel stronger than ever, and I'm excited to eventually be running my 5Ks at around 7MPH (around an 8 and a half minute mile).  I'm also debating when to add strength conditioning back into my routine, as it's something I know is desperately needed for comprehensive health.

If I continue to lose two pounds a week I'll be back to 240 by Tax Day! (and maybe more since I'm sure my wallet will be lighter too)

Thanks for checking in on me!

Week 7: What A Difference A Shoe Makes (2 lbs. lost)

289 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

2 lbs. lost this week

8 lbs. total lost since 9/3/10

50 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

I finally bit the bullet and dropped a Benjamin to get a new pair of shoes.

Thanks to the fine folks at Starting Block for walking me through what I needed and what would work best for me.  They actually will analyze your running for free and recommend a good shoe for you.   To be honest, I don't even remember the brand or name of my shoes all I know is that when I run I now feel like I'm prancing on pillows and marshmallows in the gravity of the moon.  This as opposed to feeling like at any point the arch of my foot might just break in half and decide to not exist anymore.

The shoes didn't make the difference in the weight loss though, the refocusing did.  After slacking on my intake last week, I was diligent this week about paying attention to what, when, and how much I was eating.  I think if I can stay focused and continue my daily 5K I will lose 2-4 pounds a week until I level off around 240 again.  By my birthday next year I want to be skydiving weight and celebrate by jumping out a plane.  I'll be so light I won't even need a parachute.

Week 6: Pay Attention or Pay the Price (2 lbs. gained)

291 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

2 lbs. gained this week

6 lbs. total lost since 9/3/10

43 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

Yuck.

I should have seen it coming.  My arch pain is making my runs a little slower and I stopped paying close attention to what and when I was eating.  I've re instituted the pre-bed bowl of cereal and upped my snacking in both frequency and caloric content.  It's amazing how quickly you can fall off just by not being focused.  I've got two rules for you if you want to maintain health.  Never stop keeping track of what you eat, and never  hunt for golfballs in an alligator nesting area.

So step 1 cut out the late carbs and step 2 stop vacationing in swamps.

Next week will be better.

Week 5: Some Pain, No Gain (0 lbs. lost)

289 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

0 lbs. lost this week

8 lbs. total lost since 9/3/10

36 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

This week was about as ho hum as they come.   I have started to deal with a little bit of arch pain probably not so much from the running but from the running shoes.  In order to save money I bought a cheap pair of running shoes for 20 bucks.  And in order to find cheap shoes I settled for 13s when I really wear 14s.  I've only been running with them just over 3 months now they are already showing major signs of wear and tear.  It's probably something I shouldn't scrimp on.  (Is scrimp a word?  Did I just make that up?)

I'm going to keep running (it wouldn't be a challenge if there weren't obstacles) but  too much more foot pain and I'll have to pony up the dough for new shoes.

No loss this week, but also no gain.  Let's hope things kick in for next week :)

Week 4: Just Keep Swimming (4 lbs. lost)

289 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

4 lbs. lost this week

8 lbs. total lost since 9/3/10

29 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

Partway into Marlin and Dory's journey to find Nemo, Dory in her simplicity sing songs a few words that are more profound than she realizes.  "Just keep swimming, just keep swimming, what do we do we swim, swim."

It a great mantra for life, but a crucial one for weight loss.  The truth of the matter is if I continue to make wise choices, run everyday, and eat smaller portions, over time I WILL lose weight.  But the scale is really a false indicator.  The scale tells me I lost zero pounds two weeks ago and 4 pounds this week, but my effort was the same both weeks.   The point is, I think so many people get bogged down in not seeing the results they want on the scale when they try something new.  And as much as I understand that, I just want  to say,  keep going, don't stop, don't ever stop.  Wise choices are always wise choices whether you see that reflected on a scale for a week, or even a month or two.   If your goal is just to see a lower number on the scale I can do that for you easily, just lean on the sink while weighing yourself.   If your goal is to be healthy it takes time.  Just keep walking, just keep running, just keep moving, just keep eating less, just keep swimming.

On another note, I'll be running in my first official 5K tomorrow for Pregnancy Care Center.  So stop by Jordan Valley Park tomorrow morning and say hi.  I'd love to put some more of these on my calendar as part of the 5K a day plan, so if you know of any groups that would have me, let me know!

Thanks for your support!

Week 3: Really?! (0 lbs. lost)

293 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

0 lbs. lost this week

4 lbs. total lost since 9/3/10

22 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

Grrrrrrrr.

My least favorite part of this process (and it's one that anyone who gets healthy or loses weight knows too well) is the week that you work really hard and your body decides not to give.   I just keep repeating to myself, "The body will do what the body will do."  and know that I'm making the right decisions. To be honest,  reversing the trend is always the difficult part.  My body has been used to putting weight on the last few months, so now that I'm burning more calories than I'm taking in, it's probably trying to figure out what is going on.  And when the body is confused or in turmoil it doesn't like to give up it's reserves.

or something like that.

Truth is, the only thing I really know is that I did well this week and the scale didn't reflect it.  All I can do is keep doing well and let the scale do whatever it will do.

Next week, how about just give me one pound down?  Half a pound?

Yes I know, The body will do what the body will do. (sigh)

Redo Week 2: Best Health Website Ever! (2 lbs. lost)

293 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

2 lbs. lost this week

4 lbs. total lost since 9/3/10

15 Consecutive 5Ks

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

As you can see I've added a new line to my stat sheet, consecutive 5ks.  It's kind of my way of not having to mention it every week in my written blog, so I can focus on other things like this....

http://www.myfitnesspal.com

This website is by far the easiest, most comprehensive, and most beneficial free resource I have ever seen when it comes to tracking weight loss, eating habits, and exercise impact.  There are apps for Iphone and Android that completely sync the info, so even you are out and about you can enter in items eaten or exercises accomplished.  If you have a weight loss goal I would highly recommend you sign up with them and start logging your food and exercise.  The information they provide on calorie intake and goals is crucial if you want to get serious about being healthy.  A couple of highlights in the week or so I've been using it.

- Vast food library.  Everything is here, restaurants, store items, and even your own personal recipes.  Just enter in the ingredients and number of servings and it will save them.

- Exercise adjustment.  Every time you enter an exercise it will add any bonus calories you might have earned to your daily goal, so you have a real time number of how many calories you have left for the day.

- Flexible entry.  You can change the listed meal times to fit your eating schedule.  The default is Breakfast, Lunch, Dinner, Snack.  But seeing how I eat every three hours I changed mine to 6AM, 9AM, Noon, 3PM, and 6PM.

- Day end update.  When you finish the day and have entered your food and exercise it will tell you "If every day were like today you would weigh xxx in 5 weeks."  This is a psychological boost and has been so encouraging this first week.

- Did I mention it is completely free?! (both on the web and smartphone apps)

I've even made my food diary public if you want to check up on my eating habits.  You can find that here: 

http://www.myfitnesspal.com/food/diary/aarondicer

You might also notice the weight loss badge on the blog as well.  Just remember that is weight lost from my original 369 weigh in 3 years ago.  Not weight lost in this challenge.

As always if you have any questions or comments I'd love to hear them!

When is a nine pound gain a two pound loss? (2 lbs. lost)

295 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

60 lbs. regained 11/1/2009 - 9/3/2010

2 lbs. lost this week

2 lbs. total lost since 9/3/10

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

So apparently things were worse than I thought.  I got my official scale and weighed in Friday (the 3rd) for my official new starting weight and it registered 297.  YIKES!  I promised myself I wouldn't top 300 again and by the skin of my teeth I've kept that promise.  Turns out if I eat all that food people bring in when we are doing our fundraiser at the radio station, I literally do gain 10 pounds.

Starting off the 5K a day challenge has been fun and so far, so good.  I have run 3.11 miles every day so far and have had to be creative a couple times to make it happen (including running in place for an hour one night while watching TV).  The work is paying off with a 2 pound loss for my official weigh in today.

I've had a couple people ask me about taking a "rest day" so the body can recoup.  After reading up on it, I've decided the work I'm doing isn't strenuous enough to really need one.  I'm not pushing it hard everyday (jogging at 6 mph right now) and I never feel like my body is fighting it.  If I were training for speed or long distances, a rest day would be a must, but I'm not.  I'm just trying to make moderate exercise a part of my daily life.  I will also still be doing some strength training on the side, and for THAT I will definitely take rest days :)

Thanks for caring enough to check in and let me know if you have any questions or comments.  My new Springfield family is being so supportive and I can't wait to see what the scale says next week!

Welcome to More After Than Before! (49 lbs. gained!)...

286 lbs.

132 lbs. lost 12/7/07 - 11/1/2009

49 lbs. regained 11/1/2009 - 9/2/2010

This blog and weight loss journey originally began as a fundraiser called "Lose for the Fuse", read the first post to get more background on how this all began.

Since the goal of this blog was accountability and honesty through the process of getting healthy, it's only fair that I immortalize my failures along with my successes in this space.  These past 10 months have been an amazing transition for my family as we have started a new adventure in Springfield, MO, eating out capital of the world.  We are thrilled to be in a new place with new amazing people, a new amazing radio station, and new amazing food.  But along with transition comes a reset of patterns and lifestyle changes I thought I had made permanent.  Well I have about 50 pounds that says I need to do a little reversal here before things get out of hand again.


It's not as if I've given up through this process.  One of the first things we did upon moving down here was to find an affordable health center so I could have somewhere to run and workout.   But paying them money to have the ability to go and actually take the time to do it turn out to be two different things.  Sure, I've gone, quite a bit really, but not with the consistency or dedication that I did in Michigan.  I'm still getting a feel for my schedule here, and the hard part is that it is continually shifting, so I need to have a plan A, B, and often C if I'm going to make that time happen.


And then there is the eating.


Every restaurant known to man is within a stone's throw, including a Krispy Kreme (CURSE YOU HOT NOW SIGN!), a couple Chick Fil As (my absolute weakness), and a place called Lambert's where they literally throw food at you so you can get it in your gullet faster.  Add to this that the new station I work for has businesses and supporters bringing in food on almost a weekly basis it's becoming clear I'm going to have to upgrade my will power ranking to stick to my portion control and eating schedule.

The third part of the equation, and the one that I think is going to kick the other two into gear, is challenge and accountability.  The latter part of that is the reason I'm back to blogging, which I plan to do every week with a weigh in every Friday.  You are a huge part of the reason I was able to lose the original weight.  Your encouragement and support were crucial, as well as the fact that I knew I had someone to report to every week, good or bad.

The challenge part is a bit tougher.  There was something thrilling to me about losing weight to raise money for FuseFM.  It was a driving force and a daily challenge to put your money where my mouth was.  So I want something new, something for this year that can challenge me to see if I can pull it off.   And I think I've landed on something that will do the trick.

My goal is to run a 5K every single day for an entire year.

Starting today I will make it my priority to carve out 25 to 30 minutes each day to run, even if I can't do anything else.  No breaks, no excuses, if I don't run 5 kilometers (just over 3 miles) over the course of each 24 hour period (midnight to midnight) I fail.  Each Friday I will not only report my weight but also how I did with this season's "more after than before" challenge.  If you are just crazy enough to join me in the 5K a day challenge, let me know.  I'm sure I will also enter some actual 5K races as part of the year, as I might as well get some participation ribbons and T-Shirts for my hard work.

You'll might also notice I'm not setting a weight goal, and the reason is simple, I don't care what the number is.  If I land somewhere around 230-250 and my lungs and heart are in good shape, I'm happy.  Just as long is the number is more after than before!

Catch ya' next week, and thanks!