January Health Updates
The Stats
17.93 miles walked, only 18 days had walks - goal is every day (though, I was sick a few days)
203,780 steps (about 6500 per day - goal is 10,000 again)
95,377 calories consumed (just over 3000 per day with the daily goal around 2800)
183.5 hours of sleep (just shy of 6 hours per day average, again some of this was a couple weeks of being sick)
3,773 ounces of water consumed (just about 122 ounces per day, which is just about the goal)
Blood Pressure month average was 151/92, which is LOW for me. (A work in progress, with meds and this plan to lose weight and reduce salt while increasing activity)
Key takeaways:
Alcohol adds a lot of calories, and being in a calorie deficit is important for losing pounds, so I drank way less alcohol
I still had pretty much any food I wanted, just not all the time like I used ot
I’ve tracked my food intake for 75 days now and it’s not so hard
Chewy can’t go more than around the block, so I have to walk myself
I’m adjusting my work schedule so I can fit more “me time” in my week
Looking Forward
The “everything in moderation” mindset is kind of working, but still proving to be a challenge some days
I still ran to food to soothe my emotional moments (and all it did was make me poop)
Exercise and being in nature are the only things that really help me feel more alive when I’m feeling super shitty
Walking daily is truly the best, so I will strive for every day in Feb
I’m “behind” on my hikes, so I’m also looking at ways to increase those
I’m nervous to trek across the lake and up the hill to the cabin at the end of the month - I feel SO out of shape
Jan 1 to Jan 31 - not a huge, difference but I am down anywhere from 10-15 pounds overall.
Dropping the Bullsh*t
First, I’m writing this for myself. If you don’t want this kind of content, don’t read it. Second, I’m writing this to have some sort of reference point that is not my personal journal since I have several journals floating around because I’m bad at being consistent. Third, I’m fine and will be fine. Life is truly good, even if it’s got some little spots that really fucking suck.
I’ve been trying to figure out what’s good and what’s not for me in my life. I’d spent years tracking my exercise and steps as well as sleep. I love data, in theory. I love data when I’m doing regular exercise and getting regular sleep. I don’t like looking through the data when I’m sleeping 2-3 hours per night or being so overwhelmed mentally I’m too tired to do anything in the form of even a long walk.
I’ve tried to track daily things since February, and have had a bad record of doing so. I’ve recently updated my info and it’s just very bleak compared to years past. I feel it in my body, I feel it in my brain. I’m foggy. I’m slow. I’m a little more plump than usual. I’m just not feeling very myself. My body is over it and so is my brain. My brain, though, is a little asshole too. It’s not as though I don’t want to go for a walk, run, bike ride, or hike, it’s my brain being like “just lay on the couch and eat ice cream” so it all snowballs out of control.
I’m making myself go to the trails this weekend. I want to get some fresh air, challenge myself a bit, and get my dog out and acclimated to hiking again. I want to pick up the trash along the way and fulfill my duty as a Groundskeeper for 2021. I want to be outdoors with people I enjoy in a place away from the office hell of home or work.
I feel myself coming out of whatever it was holding me back. I feel a little more fresh, but still a little foggy. I’m trying, and pushing myself. I’m journaling my thoughts and feelings. I’m taking note of my moods, my foods, my drinks, and my time.
Things I have not given up on (maybe the only things truly getting me through)
Looking for the moon each morning
Getting lost in a sunrise
Watching the sun set over the horizon
Going out to see the stars (and moon) on the last dog walk of the night (they’re much more clear here in New Mexico)
Sleeping - it’s not always great, but it always happens eventually.
Things I will try harder to do, despite any of the bullshit in my brain
Take that dog for his 4 mile daily walk
Restart Couch 2 10K YET AGAIN
Get over to the apartment gym for some rotations
Make better food choices at home
Drink less alcohol (hasn’t been a problem, but certainly not always the best choice)
Hike every weekend again
Maybe bike to the office in my new small town
Here’s to a better March and a better outlook for 2021. Here’s to getting back to a routine, back in my groove, and back to reality. Here’s to balancing work and life and having some weekend adventure. If you need me, reach out - no matter my state I’m always here.
#MondayMotivation - September & October Check In
It’s been an interesting few months. I’ll be frank, I have not been eating very well or exercising nearly enough to feel good about myself. I’m out of balance. Working hard to get back to balance - walking, running, eating more reasonably, drinking a little less, etc. I started to feel tight and I felt myself slipping back into my old ways of ignoring everything and just eating and drinking whatever I wanted without thought. Intentions are everything, but the follow through is where it’s at as far as progress and maintenance.
The Good
I had some great hikes in September and October
There were some good bike rides in both months
I was aware of my slip into the dark side of just eating whatever and not being concerned, so that’s a step in the right direction
I lived another day, another week, and another couple months
I’m back on the running train and it feels good, but still challenging
The Not So Good
My food intake was too damn much
I was not exercising daily, even walks, and I sure can feel it now
Between work trips and some personal adventures, I was not really giving a shit what I was eating or drinking and it shows
Didn’t kayak at all
Basically gave up on tracking my progress because I wasn’t making any
The Apple Watch was messing up with updates, and still is, so it’s made me adjust how I’m keeping track of what it is I do to better myself
Mental Health Check-In
The months were alright, with only a few real dark days
I am kind of adopting a new, go-to mindset that’s helping me compartmentalize work and the rest of my life
As I got back in to a routine, my mood improved
Overall, life is good and I’m pretty lucky
Goals and Ambitions for November
Daily exercise goals
Run through Couch210K again
Eat more sensibly and mostly track daily food intake
Track and monitor fitness again, weights, etc.
Do daily and weekly intentions
Daily gratitude journaling
#MondayMotivation - August Check In
As you now, I have a new format, new goals, and a new outlook on getting healthy. It is all about balance and staying consistent. I refuse to deprive myself of the good stuff in life and I will not give up. Now, sometimes things happen and indulgences go too far, that’s life. It is all about consistently trying, moving, and making better choices.
A new resource that is helping me along can be found here: Hamilton Trained Podcast
August was better than July, but still not where I want to be so I am continuing the work in September. There are no barriers between months, it’s just another day, but it does allow me to check in on myself and see where I need to adjust.
I found myself VERY lazy towards the end of the month. I had been riding my bike a lot, walking daily, and even minding my meals mostly. BUT, by mid month I started to give up for some reason or another. Maybe it was a few nights of drinking too much, maybe it was vacation? Either way, it is done and over with and it’s not going to cause me to give up or anything. I’m adjusting. I’m weighing myself again, yikes, and halfway tracking what I’me eating. I am reintroducing exercise into my daily life again, even though it wasn’t fully gone I’m ramping it back up.
This month I’m raising money to fight kid’s cancer - through he Great Cycle Challenge. More info HERE! Please donate if you can, every donation matters in the fight against cancer.
The Good
Did more miles than July, barely, but it counts
I biked a few times in the beginning of the month
My food intake was good overall, but there’s alway room for more of a balance
Had a few amazing hikes in gorgeous places
I technically started the month with a kayak trip
I did run once, and I always feel like I want to run more
I took a trip (as safely as I could) and saw beautiful places
I survived, and I have another new perspective to add to the mix
The Not So Good
Had quite the emotional rollercoaster of a month
Didn’t hike, walk, bike, or run as much as I’d have liked
Indulged a little too much on vacation
Didn’t kayak very much
Mental Health Check-In
August was a rollercoaster, as mentioned and not as fun as Cedar Pointe
I had a lot of bad days, some REALLY bad and sometimes felt like I couldn’t really express that to anyone which really hurts the situation even more
Some of the dark days shed some light on areas that need adjustment in life
Overall, everything is fine now and life is moving forward
#MondayMotivation - A Healthier Mike July 2020 Review
July was better than June, but still not on par with the first five months of the year. My weight is up, I’m bloated, my running is suffering, and my body is just blah. I am feeling the effects of being too lazy in the opposite way I felt after mashing my hip and knee from being too active. I have to find a balance in August.
Work is a continued stress ball, but I’m learning new ways to manage it overall. I’m slowly distancing from social media, negative bitches, and people who make me feel less than great. It’s not as easy as just saying “I’m going to avoid people” because saying and doing are vastly different.
Here’s to August, a month of goals.
The Good
I kayaked a few times - once being down a river!
I spent a week deep in thought, trying to find a way through everything
Food intake was moderate to good all month, despite my lack of logging in Noom
Had several nice hikes and visited new state parks
Had some breakthroughs with biking
Working toward being back on my regular track of better choices
I read a little bit, but man is it hard for me to sit down and read for some reason
I had quality time with family and friends
Had some nice long, healthy walks and jogs
Realized I can still run, albeit for not as long as I could back in May
I signed up to ride 100 miles to raise money for kids cancer treatment/research in September - so I’m going to work hard this month to get ready for that by riding more often.
We have a second kayak now, so together time kayaking can happen!
I did more activity, and more per day of activity, than June
![IMG_5138[1].jpg](https://images.squarespace-cdn.com/content/v1/5a4b8ff3aeb62568c8e02f62/1596479026816-546XVCCJEP4NPHL0HIMI/IMG_5138%5B1%5D.jpg)
The Not So Good
I had some real shitty days for activity - pure laziness and some days of just driving all day
I did not track my food for the last half of the month
My sleep schedule has shifted and I’m not happy with it
I’m falling short on my overall annual goal numbers
I did not meet my previous July activity level
I just didn’t care enough
Mental Health Check In
I took a week and just thought really hard about what it is I wanted, where I wanted to be, and what I needed to do going forward
I managed to regain my positive energy despite these shitty-on-paper numbers this month (again, but with more momentum)
I made plans, set attainable goals, and got back on the food logging wagon (today, 8/3)
Managing work stress is easier than ever, now
I’ve felt kind of lonely, despite not being alone (this is a continued feeling, though it’s fading - ebbs and flows)
Routines are still my best tool in staying happy, healthy, and optimistic (still true, still something I think about often)
Goals for August
100+ miles of “on-foot” activity (hiking, walking, running)
75+ miles of biking
Wake up before 7 am
Get to bed by 10:30 pm
Log all meals (failed to do so on Aug 1 & 2)
Log in to Noom and work through it
Write once a week
Eat less shit and less overall
Drink less alcohol during the week
Increase water intake
Yoga once a week, minimum 15 mins
Find a body weight workout to do once or twice per week
Read another book
Focus on staying clear
Conclusions - Going Forward
I’m more on track than June, but I really need to push myself
I need to get my shit together as far as meeting my annual goals. July and June were huge hits to my goals. I need to balance - not caring and care - a little better.
I will keep trying - there’s no reason to give up because of a few bad weeks
I can get fully back on track with a little focus
I like to give in to my desires too easily - beers, sweets, laziness… in reality, I don’t need those things and I know.
The worst thing is knowing you’re doing something wrong and not being able to stop yourself
Questions I’m asking myself
What’s really important in life?
Why don’t I do yoga more often?
Why am I so easily falling victim to my own laziness?
What are some gym alternatives?
Why don’t I swim more?
#MondayMotivation - A Healthier Mike June 2020 Review
June started strong, but slowly went off the rails. My hip was hurting, I had trips for work and pleasure (safely, course), and I was just not super focused on my food. I didn’t lose momentum, I just lost the time and freedom of being at home in a routine and the effort dwindled away.
The Good
I did kayak a few days this month, worked out those kayaking muscles
I spent 4 days off the grid, away from the world
Food intake went a little crazy, but I didn’t lose my progress (except for a little bloat weight)
I did have one stellar hike (an excellent camping weekend)
I had some really great days with excellent workouts
There was a lot of clarity found
I read a book and started another one
I spent a few days with one of my best friends in the middle of nowhere Arkansas and it was rejuvenating
I spent a moment in a cave!
![IMG_4973[1].jpg](https://images.squarespace-cdn.com/content/v1/5a4b8ff3aeb62568c8e02f62/1594328420090-XYL9UGR4OZ6NIKRKWFAD/IMG_4973%5B1%5D.jpg)
The Not So Good
There were several days with less than stellar movement
I did not track my food for the last half of the month
I slept about an hour less, on average, per night
I did not even come close to closing my rings on my watch every day
I was 10% behind 2019’s step totals/activity goals
I stopped doing anything (which can be attributed to working LONG days)
Mental Health Check In
As mentioned above, I found some clarity on many things including this whole quantification of myself and my activities
I managed to regain my positive energy despite these shitty-on-paper numbers this month
Off the grid for 4 days really helped with the stressors related to work
Work has wore me down
I’ve felt kind of lonely, despite not being alone
Routines are still my best tool in staying happy, healthy, and optimistic
Goals for July
Get back on track with daily activity
Ride my bike more often (honestly, just fucking do it)
I want to run (going to work my hip out and try to get back on it)
I’m upgrading to the Couch to 25K plan instead of just the 10K
I’m reducing my overall caloric intake
I will get my average monthly step goal back up to 12K and beat 2019
Finish another book or two
Get 150 miles of activity
Conclusions - Going Forward
I’m still on track - mentally and physically
My goals are still there and I’m a little easier on myself related to this numbers I keep
I will keep trying - there’s no reason to give up because of a few bad weeks
Questions I’m asking myself
What’s really important in life?
What should I be focused on with fitness?
Should I go back to the gym? Is it safe?
#MondayMotivation - A Healthier Mike: May 2020 Update
THE GOOD STUFF
Every day had at least a walk (only a few were less than 4 miles)
Learned more about stretches necessary for keeping my hip, knee, and back in check
I hiked! Oh my glob did I hike! It was glorious, too. Thirty miles of hiking felt wonderful after months with little to none.
I feel well enough to start running again
I managed to maintain my weight, without gaining anything
It was another month over 150 miles of activity (168 actually, even 162 if you take out the biking)
My lowest daily steps was in the 9000s which is great
I closed my rings every day, in theory. I missed one day of standing because I left my watch on the charger for 6 hours. BUT, I did stand so…whatever.
Average daily mileage was over 4 miles
I know where I need to improve and refocus.
I feel good and I think I look better. My confidence is a little higher these days.
Ran my fastest mile to date!
THE NOT-SO-GOOD
I miss the gym
I need more sleep
I need to stop letting myself be dragged down by others
I didn’t lose as much weight as I was hoping, and I certainly didn’t build any muscle but I maintained so I guess that’s a neutral
My bike was neglected, as were my running shoes. Stupid hips.
I had a lot of binge-type days that included truckloads of alcohol and snacks. I learned it doesn’t ruin the whole process, but certainly doesn’t help. The water weight/bloating from one snack/drink happy hour stayed with me for a few days and really killed my vibe.
MENTAL HEALTH
Even though work is at home, I’ve learned to leave it in the corner after hours.
I’m about over my own stupidity. I have a lot of solutions for my own problems but no willpower or energy to do anything. It’s awful.
Constantly having to respond and reach out to people can be tiresome, even for this extrovert. Sorry not sorry if I seem anti-social or haven’t reached out “enough” lately.
Sleep is a constant battle… there was a period of time I was sleeping a lot, or a lot more than normal. Now, I’m back to being weird. I’m staying up late, which is my not so secret favorite, and waking up just in time to do a morning work call. This is not enjoyable. I wish there was a world where I could stay up late and get up early, like I used to, but there’s not. SO, I’m going to start trying to sleep before 11pm again and wake up at 6am. That’s the goal for June.
I’m reminded of how lucky I am in these trying times. SO VERY FUCKING LUCKY, even if things sometimes just shit all over me.
I am my own worst enemy.
Apple Health isn’t the end-all-be-all. It’s a tool in bettering yourself. I rely too heavily on this for what? For my own tracking and motivation. I need to stop letting it really bother me. If I’m doing enough and feeling fine, fuck it.
GOALS FOR JUNE
Read a Damn Book!
OK, TV be damned. I’m going to set a tough goal of reading 6 books this month to catch up for the year and get my head out of the programming.More Salads & Greens.
Veggies are my friend. I haven’t had enough lately, and it shows. Time to re-up the salads and make them in bulk for lunches.Social Media Break (3 days, at least)
I’m heading off the grid to the cabin to do some work/relax for at least three days.Run Run Run!
May was a total bust for running, whatever. I will run my ass off in June. My race isn’t canceled, yet!Keep going!
Now that the state parks are open, I plan to make up the lost hikes of 2020. I’m checking off quest goals while hitting mileage ideals.FOUR+ Hikes in June
Got some really good hikes in during May, hopeful for as many ore more in June.175 Miles.
I hit 160, so I’m going to try for 175. Obviously, if I run, walk, and bike in the same day it could really amp it up.Lose 5+ pounds
I know it’s not about the weight, but I need to rethink what I’m eating and drinking and really push to be better overall and I think this is a reasonable number to shoot for. I’d like to end the sixth month 50 pounds down for the year.
THOUGHTS, NOTES, CONCLUSIONS
I am on the right path. My momentum kind of stalled in May, but added hiking kept me going. I’m still working on my food/alcohol/exercise balance and getting more sleep. This is the right path and my clothes falling off are proof.
I am using Noom. My Noom was reset by 4 weeks to help me improve and reinvigorate me. I’m basically using it to track and I really need to be more mindful of what the lessons are each day.
I have accepted the new me. I still enjoy some days with indulgence, and that’s not going to change. If I have to cut something completely out of my life, I don’t succeed. The beauty of my main meals being overall better for me is that the indulgence days don’t completely fuck me over in the long run. Balance, baby! (Still a work in progress)
I’m still like running. I am going to amp it back up this month. I’ve got pages of stretches and yoga moves to help keep me limber.
For real REAL. I’m finally on a path that allows me to have the things I want with little sacrifice as far as food and drink go. It feels good to be in the 280s and not going back up. It feels good to know that I can have a burger and fries, once in a while.
“Oh, why do I compare myself to everyone?
And I always got my finger on the self destruct”
#MondayMotivation - A Healthier Mike: April 2020
“So we go up up up, up up the mountain
Up, up and down the valley we go
To carry our doubt to the river mouth
Find peace in what the river knows
Cast a line in the river of time
Find peace of mind
Figure it out”
Quick Stats
Total steps: 405,258
Average daily steps: 13,509
Highest daily steps: 20,630
Lowest daily steps: 7,356
Total miles walked/ran/hiked: 148.53
Total miles hiked: 0
Total miles ran: 17.9
Total miles biked: 4.07
Sleep stats: 6:04 per night average, 6 over 7 hours and 8 between 6-7 hours
Days of Activity: 30
Sunny kayak day!
My new bike!
The Good Stuff
I got to kayak and it was glorious.
Added a minute to my average sleep per night.
I had 11% more activity than April 2019
Every day of April had at least one activity
A bike was purchased and I even got a ride in. More to come on this.
Carrot cake is one of my favorites so I made one and had some of it and shared the rest. I had other sweet treats also, and didn’t feel bad about it.
My weight continued to decrease, even after an increase
I completed Week 10 of Couch 2 10K
My worst day was still better than my worst day last month, so that was good
Despite quarantine for COVID, I lost 3.6 lbs overall and ended the month in the 280s
Almost 5 miles of activity per day
My boo has walked daily with me
Work from home due to COVID is allowing me to exercise at more flexible times
My hip feels better, so I’m back to running after a couple weeks off.
I managed to create a better work life balance which eased my stress levels
I didn’t get to hike, but they did reopen the state parks and I plan to get a few day passes
The Not-So-Good
I haven’t worked out in a proper gym since the middle of March and it’s not looking good for May. I really need to start some squats or yoga. I will work to reintroduce some of that.
I didn’t get to hike once. COVID has me staying home, which is fine, but I miss my trail.
I probably had too many snacks and drinks than necessary, but oh well.
Mornings!
Mental Health
Work finally leveled off and I don’t hate life nearly as much as March
I’ve adapted well to not really seeing many people due to COVID. I’m mostly stressed out about other people being dumb and not having any control over this.
Regular video chats have continued and I’m loving them - though they leave me feeling a little lonely for my people far away.
I’ve had a few days of everyone and everything annoying the fuck out of me. I can’t explain why, can’t really understand it… just gotta roll with it. It comes, it goes, and I don’t truly despise anyone. My guess, it’s a product of the tiny stressors I have with work or finances.
I’m reminded of how lucky I am in these trying times.
Daily walks by these pines reminds of the beauty in the world.
Thoughts, Notes, Conclusions
I am on the right path. Going to keep this conclusion, because it is true. I have changed my life, and despite some minor issue, am headed to where I want to be.
I am using Noom. I slacked a bit on my Noom in April, so my coach reset my weeks by a few so I could relearn the stuff I glossed over. I don’t rely on the support of my group, but I do enjoy it occasionally. I’m very much loving the app and the guidance.
I have accepted the new me. I still enjoy some days with indulgence, and that’s not going to change. If I have to cut something completely out of my life, I don’t succeed. The beauty of my main meals being overall better for me is that the indulgence days don’t completely fuck me over in the long run. Balance, baby!
I’m still running. I miss the gym, and will continue to probably not do too much at home in May. I will keep running, though, so there is that!
2012 vs 2020
New runners!
Goals For May
Read a Damn Book!
I swear, I’ll read a dang book this month.More Salad.
I just want to get more greens in my diet, even though there are a lot already. I’m aiming for salad lunches all month.Social Media Break (3 days, at least)
I’m going to continue to distance myself from social media the best I can. When I feeling it weighing on me, I leave it alone. Hopefully a whole weekend without.Run Run Run! I am going to attempt to add a light run day in the midst of these long, difficult training days. It’s all relative.
Keep going! I keep adding miles and the goal will be to get a month with 200! Until then, this will be on the goal list.
FOUR+ Hikes in May
REALLY hoping that I can start hiking again.150 Miles. I hit 148, so we’ll try for 150 this month.
#MondayMotivation - A Healthier Mike: March 2020
“I don’t want to be anything
Other than what I’ve been trying to be lately”
Quick Stats
Total steps: 446,305
Average daily steps: 14,397
Highest daily steps: 24,467
Lowest daily steps: 6,427
Total miles walked/ran/hiked: 140.36
Total miles hiked: 8.5
Total miles ran: 27.7
Sleep stats: 6:03 per night average, 4 over 7 hours and 15 between 6-7 hours
Days of Activity: 28
A morning run!
The Good Stuff
Hiked twice - one of them being at my favorite local spot and one during a conference call on a Saturday *shrug*
Managed to average just over 6 hours of sleep each night and only had a few nights of less than stellar sleep
I had 31% more activity than March 2019
The length of daily activity was up from February and way up from last year
I hit 140 miles of activity - that’s 36 more miles than February!
My habits have changed and even when I have pizza and beer, I’m still doing OKAY because life isn’t about cutting shit out.
I’m continuing to see more definition in my legs and that’s motivation!
I completed Week 8 of Couch 2 10K and I’m loving running more and more.
I’m down another 11.6 pounds this month, making that 31.5 for 2020 so far.
I’m working from home, during this pandemic, so walks and runs are happening more frequently.
I ran two miles without stopping, and then started Week 9 by running 3.47 miles.
My other half is working on health and fitness, which makes this even easier to do at home together.
I’m UNDER 300 pounds. This is a big deal for me.
It’s been three-four months of changed habits, better food choices, and working around things I can’t live without; I have a new life and I’m still going.
The Not-So-Good
I haven’t worked out in a proper gym since the middle of March and it’s not looking good for April. I need to invest in some dumbbells for at home. My muscle goals are not huge, I just want to maintain and build strength so I can continue to lose fat. Healthy weight.
I had some terribly lazy days in March. My body did not want to move some days, and that’s okay. Going forward, if I find myself on day of blah, I’m going to at least try to do a 2-mile loop to see if it works to energize my brain.
I have been consuming empty calories during this pandemic - mostly in the form of alcohol and snacks - so I’m going to continue to be more conscious of this and pick and choose when it means the most to do those things.
I had to readjust my sleep schedule to overcome insomnia. I’m working to maintain normalcy during this time of social isolation and working from home.
I’ve changed jobs, which is great, but I’ve lost my lunchtime workout buddies. Yeah, the pandemic halted that anyway, but they will not be there for me afterwards and I’m not sure I’ve accepted it yet.
Technically woke up in a tent on March 1, to the warm sunshine.
Mental Health
My trips for April, May, and June are all canceled or rescheduled. It’s not exactly fun, inspiring, or good news. I know it’s for the overall good of the world, but I need a minute to mourn.
Working from home has been stressful in that it is the busiest time of year and I’m way behind on work which stresses me out and makes me irritable/withdrawn
During times of social distancing, I’ve had a lot of conference calls and fun video chats with friends. Makes life way better!
Exercise is part of routine and the routine makes me happy.
Not commuting during this time of pandemic has reduced my stress by 50% at least. I am dreading the day when we have to all crawl on the freeway to get to work again.
I haven’t been writing as much, and maybe I need to get some stuff out.
I became obsessed with the daily weight on my scale and it was dumb. I stopped weighing myself for a week and self-corrected. The weight isn’t even the main goal with me, it’s simply being healthier and happier.
I had a great evening with two wonderful friends and we booked a fall trip, pending the way the pandemic plays out. Camping and exploring Rainier and Olympic - two of my favorite spots with two fun people is going to be just what I need after this whole first half of the year.
Dinosaur Valley State Park - creek crossing
Thoughts, Notes, Conclusions
I am on the right path. I’m still working towards a healthier life and I’ve made a number of permanent changes that are keeping me on the track.
I am tracking my food. I’m tracking everything I eat - whether it fits that plan for the day or not. It’s about honesty and transparency. If I keep myself honest, I will know how to adjust to avoid problem areas. I’ll never give up good beer, pizza, or pasta and I don’t have to as long as I even it out and kind of plan for anything.
I’ve settled on some personal goals regardless of anyone else and their goals. I’ve developed my own goals, plans for reaching them, and opinion about working out. SO thankful for everyone who helps me on a daily basis adhere to them.
I’m better than I was before. March was great and had a few missteps, but that’s life. I worked hard, ran farther, and continued on my path to a more balanced daily diet. These changes aren’t like the fad diets of the past. I’ve created a sustainable way to live and love life through food and exercise.
March run selfies.
Spring has sprung.
Goals For April
Read a Damn Book!
This is a real issue for me! I want to read the books, but I am not taking the time to do it and it shows. I have a shelf of new books, thanks to one of my many mothers, and I just need to devote some time!Less Fake Shit, More Citrus Shit
I consume a large quantity of sparkling water with various squeezes of flavoring thanks in part to our SodaStream. My goal is to replace some of the squeeze stuff with lemon and lime juice instead.Social Media Break (3 days, at least)
I had a half day off in March, so I’m going to work towards a full weekend in April. Being that we’re all stuck at home now, it’s a little more challenging when trying to stay in touch. But, I’m going to try!Run Forrest! I’m going to try to add a fourth day of running each week - just for shits and giggles.
Keep going! I keep adding miles and the goal will be to get a month with 200! Until then, this will be on the goal list.
FOUR Hikes in April
REALLY hoping that we can start hiking a bit further from home again… If not, I’ll be hitting up my local spots over and over until they’re boring.Yogi the Yoga Bear I am going to add yoga once a week, that’s easy enough to try.
150 Miles. I had 140 in March, why not 150 in April? (maybe the weather, who knows, but we’re gonna try!)
I am aiming for 50%+ vegetarian. I am working to make my breakfasts and lunches more veggie focused - still a work in progress.
My favorite trees along my daily walk and run route.
#MondayMotivation - A Healthier Mike: February 2020
“So come on, come on, come on
Let’s get physical”
Quick Stats
Total steps: 414,527
Average daily steps: 14,294
Highest daily steps: 27,708
Lowest daily steps: 6,934
Total miles walked/ran/hiked: 104.74
Total miles hiked: 14
Sleep stats: 6:13 per night average, 5 over 7 hours and 15 between 6-7 hours
Days of Activity: 27
A nice hike in Cloudcroft, NM at 9000 feet with a little snow and a little sun
The Good
Had a couple of good hikes with some nice scenery
Increased my sleep by going to bed earlier
I had 42% more movement than February 2019
I was more active and my daily numbers were higher
I hit 104 miles of activity!
I feel lost when I don’t go to the gym
Seeing slight results in my shoulders, face, and upper body
I don’t feel bad about a few “bad” meals here and there - it’s not a derailment like in the past
I did four weeks of Couch 2 10K - and it’s getting easier
I’m down another 9 pounds this month
I got out in my kayak one weekend and it was glorious!
I had enough social interaction to feel like I was still part of the world but not enough to make me tired of the world
I had an epic last day of the month with a 7 mile hike and my first trail run of 2020
The Not-So-Good
I had a couple of “zero days” that I just couldn’t get myself moving - the zero isn’t the bothersome part, it was the lack of any motivation
Another month of a few weeks out of town - it can be difficult to overcome the temptation to eat and act like a lazy version of myself
I didn’t work out one whole week in the gym and it was depressing - but I think I found a hotel in the town I go for work that has a complimentary gym membership
My Apple Watch fell out of my gym locker and it shattered - did get it replaced, but it ruined my streaks in the Health App
Kayaking was good for my soul!
Mental Health
February was an overall win for my personal mental well being
Finding a balance of work and life is difficult for me now, but I’m going to continue to work on it
Writing daily or recording my thoughts really helps
Exercise brings me back to sanity
The CALM app has been very helpful
I had my few bad days, and of course I get in my head about things, but they’re fewer
I had some issues with the scale, I really was being too critical of myself, and I let it get to me too much. Need to take a break on that front.
Had a great bunch of weekends that included hikes, kayaking, drinking games with friends and family, and nights out w/ other friends. Great for the spirit.
Thoughts, Notes, Conclusions
I am on track. I have clear goals and I’m working hard to achieve them.
I am tracking my food. I’m still keeping track of everything, unless I’m off the grid. Even “red” days with too many items I should really balance out. I track everything - food, exercise, and sleep.
My coworkers are working out. I’m going to miss lunch workouts as I have so much out of town work ahead of me and my eventual transition to a different company. These guys are my rock some days, and definitely always inspiration.
February was a big win. I added running, longer daily activities, and kept on lifting. I really did push myself pretty hard and sometimes it was stressful to try and keep up, but it was worth it.
Goals for March
APT gym for the win.
Evening runs are better than no run at all!
Read/Listen to at least 1 book per month
I didn’t quite get through a book in February either — gotta triple down in March.Drinking more water
My water intake in February didn’t quite go up as much as I would have liked - so it’ll be a continued effort to drink more water.Take 2 days off from social media
The last weekend of February was the perfect time to take two days off from the world in general - no cell service meant two days off the grid and I hope to replicate that in March.More jogging I’m going to continue my 10K training and maybe even include some in between.
Working on increasing my daily average for activity I increased my daily activity to almost 4 miles and 14k steps so I’m hoping to up it from there.
More adventurous hikes - I have a few spots in mind.
I’m hoping to snowshoe in New Mexico and find a few hikes on the weekends I’m out there for work.Continued daily mindful breaks and reading The Awakening I need to get back to taking a few more minutes for this and maybe some yoga.
There’s no reason I can’t hit 100 miles for March. I had 104 in February, so lets shoot for 115-120 in March.
I am aiming for 50%+ vegetarian. I want to be concerned about this, but when I’m out of town it can be tricky for me.
Started the month off with a sunrise in Granbury, TX on the lake… after a great night of debauchery with friends and family.
#MondayMotivation - A Healthier Mike: January 2020
“One foot in front of the other
All that we have is each other”
Quick Stats
Total steps: 347,526
Average daily steps: 11,211
Highest daily steps: 16,804
Lowest daily steps: 6,543
Total miles walked/ran/hiked: 60.04
Total miles hiked: 9.06
Sleep stats: 5 1/2 hours per night average, 7 nights over 6 hours
Days of Activity: 26
Finally got to Guadalupe Mountains NP!
The Good
Started off the year with a couple of hikes this month and one bucket list hike
I salvaged the month in terms of steps, activity, and overall trajectory
After battling the flu and trips, I managed to get back to my routine
I beat January 2019 for steps, days of activity, miles of walking/hiking/running
Lifting more weight and feeling more confident about my presence in a gym
Seeing slight results from gym/food adjustments
I don’t feel deprived of food, fun, or life due to being conscientious about my food intake
I have developed habits already, and continue to do so daily
I’m down 11 lbs since the start of January, which is not the main goal, but certainly helps keep me motivated
The Not-So-Good
Started the year with a severe cold or flu issue - making walking, running, training, hiking, and just about everything difficult or impossible because I was also working 13-14 hour days out of town so I just needed to rest instead of pushing myself
I did not run much in January, but that will change in February
I had a few days when I just said “fuck-it” and that is something NOOM is helping me overcome, honestly.
I did not exactly hit my daily activity goal in the way I wanted, so that will be a major focus in February by adding more activity in the mornings.
Many nights were lacking in sleep. I have a plan for this issue.
Walking it off… because sometimes that’s all it takes to change my mood.
Mental Health
I was feeling VERY defeated in the beginning
Routine makes me happy and getting back to it saved me this month
Writing in my journal daily is a vital piece to maintaining my sanity
Exercise is when I clear my head - lifting makes me focus on breathing and just doing the damn thing instead of worrying or hurrying
Despite the stress of work keeping me tense for ten days, I made it through the month quite well and upbeat
I was away from my bed for 17 nights and it really taught me how to chill out and just accept things in life. Silly, but true.
Thoughts, Notes, Conclusions
I am on track. I have clear goals and specific plans to achieve them.
I am tracking my food. I’m tracking my food every day, even if it is one of those days I have too much of a good thing. Keeping my food log keeps me honest and makes me want to do well with my choices.
My coworkers are working out. Honestly, I have the coolest friends at work who work out at lunch and have taught me so much.
January was a win. I would have liked to push myself more, and I did let working out of town kind of slow me down a little, but the month was an overall success. I hit some goals and have adjusted others. I learned how to function out of town and still live within my food and exercise program.
Goals for February
I used that hotel gym the best I could!
Hiking is my happy place, most of the time.
Read/Listen to at least 1 book per month
I didn’t quite get through a book in January, so I’ll have to double down in February.Drinking more water
My water intake in January was lower than it should have been, so I’m trying to focus in on that in FebruaryTake 2 days off from social media
I’m going to have to work harder with this in February, January was a complete missMore jogging There will be WAY more jogging in February as I embark on my training for a 10K (so first, I will focus on actually running a mile… crawl before you walk)
Working on increasing my daily average for activity I hit over 11k per day on average, but there’s room to grow here.
More adventurous hikes - I have a few spots in mind.
We will be camping as a family in Caprock Canyons State Park - back to Fern Cave I go!Continued daily mindful breaks and reading The Awakening I’ve read my “The Book of Awakening” every day in January and entered writing daily in my journal.
There’s no reason I can’t hit 100 miles for February. Only 60 in January, so what’s 40 more?
I am aiming for 50%+ vegetarian. I’ve been pretty good about breakfasts being vegetarian, but I haven’t mastered the lunch and dinner yet.
It was a cold and sunny morning - my favorite. Felt cute, didn’t delete later.
#MondayMotivation - A Healthier Mike: September-December 2019
“Here come my tears
Like a dancer on a stage
I got nothing to fear
Just a hurricane of feeling
Baby, come here
Show me how to shake
I wanna move like the air
A pirouette of pain”
Quick Stats
Total steps: Sep: 242,452 / Oct: 292,547 / Nov: 313,324 / Dec: 382,398
Average daily steps: Sep: 8,082 / Oct: 9,438 / Nov: 10,444 / Dec: 12,335
Highest daily steps: Sep: 22,014 / Oct: 14,353 / Nov: 15,185 / Dec: 16,481
Lowest daily steps: Sep: 3,956 / Oct: 2,536 / Nov: 3,421 / Dec: 8,582
Total miles walked/ran/hiked: Sep: 21.95 / Oct: 62.66 / Nov: 54.76 / Dec: 85.7
Total miles hiked: Sep: 11.88 / Oct: 0 / Nov: 8.92 / Dec: 2.72
Sleep stats: Sep: 5:24 / Oct: 5:13 / Nov 5:03 / Dec: 5:38
Days of Activity: Sep: 9 / Oct: 23 / Nov: 26 / Dec: 31
Fall temps and colors hanging on in Texas!
The Good
Finished the year by starting a workout routine in the gym 5 days per week
Enjoyed a few good hikes with great intentions for 2020 (as always)
Spent a little more time on trails in November and December, which was a welcomed change
The weather is cooler and the holiday lights are uplifting - especially on evening dog walks
I increased my activity and steps as the year ended - helping me reach goals and set the stage for 2020
Really started to reign in the poor eating and drinking habits in November with a big shift to saving money, eating in, and eating food better for my body
Experimenting with food to see what is helping me gain the muscle I’m training for while losing the excess fat
My aunt and I had a nice little hike in the Lincoln National Forest over in BEAUTIFUL New Mexico. The trees smelled so good and it was a nice little change of pace.
Had the most amazing hike in North Cascades National Park - challenged my fitness, cleared my head, and brought me right back to the moment. I honestly haven’t felt as good as I did on that hike in a while. (September)
The Not-So-Good
I haven’t been as committed to vegetarian meals
Despite an increased effort, I haven’t been able to sleep more
Did not hike NEARLY as much as I’d have liked (this quarter and the previous two months)
I did not lose 35 lbs by 35 years old - but it’s not for a lack of trying
I did not kayak really at all the final quarter of the year - SO SAD.
Barely rode my bike. I wonder if part of it is how I think I look on my bike and the other part of it is having to fold my seats down to take it anywhere but the nearby neighborhood because crossing all of these main roads scares the shit out of me? **update: bike was stolen from porch so in the process of a new one
After one leg day in November, my knee was fucked. It had swollen to a very large size and remained in pain for a few days. It has been better, but I’m still afraid to do lunges. I did still do other leg day activities and squats seemed to be OK, even with added weight
The Holidays really jolted my habits and I’m ready to get back to normal.
Walks with my love and the best dog
Mental Health
Work was absolutely draining and the main contributor to my depressive episodes over the past four months
Did not read my daily motivation or write daily, which needs to happen in 2020
Did not get to disconnect as often as I’d like, but have scaled back my social media
Weightlifting has been helping my overall mental health be more positive
I’ve been writing poems or little blurbs that make no sense but make me feel better
Focusing on things I can control and can change has made a huge difference in my overall outlook on life
Realizing that I’m making progress in other areas of my life makes me less hard on myself for my older poor life choices
A glorious hike at North Cascades National Park - Cascade Pass trail
Thoughts, Notes, Conclusions
I am currently on track. I have found my way again - in a balanced sense. I know what I need to do, I’m doing it, and I’m working harder than before. I’m adding weight as I gain knowledge and skill, walking daily, and eating more intelligently.
I am tracking my food. I’ve signed up to use NOOM until August, 2020. I’m working on changing my habits and their monitoring and database is pretty good for weird things. They are kind of like Weight Watchers where they focus on types of calories.
My coworkers are working out and trying too. Having some support, is helpful and I’m so lucky to have some people to go to the gym with over lunch break
2019 Was a huge success overall. I had many great months and plenty of excellent memories. I have been more active than 2018 and learned so many skills to take into 2020. I finished the year with a 325% increase in steps and activity, numerically speaking. I walked more, though I hiked less, and added weightlifting. I have goals, public and secret, that are pushing me on towards the finish line in 2020.
Goals for January 2020 & Beyond
Flashy shoes make everything better
More weight, please!
Read/Listen to at least 1 book per month
I have failed at larger numbers, so we’ll start with a bare minimum of 1 book per month with hopes it’ll be more. I have a huge stack to get through in 2020Working on drinking less booze, and more water. Currently, drinking less alcohol is really easy as it aligns with my plans to get stronger and leaner. Water, well, that can be a challenge when swamped at work or on the road.
Take 2 days off from social media My plan is to take a weekend off in January and every month thereafter
More jogging I’m beginning my training for a 10K in September. I have 9 months and January seems like an appropriate starting point. I will also include more leg work and actual trail runs. More hiking will also help. The 10K I’m doing is up 2000ft in 3 miles. I’m exploring the option of delaying my workday until 9AM if it means I can try to get to a trail beforehand - we’ll see how that goes.
Working on increasing my daily average for activity I consistently increased activity and movement through December and don’t plan to backslide. In January, I hope to hit a 12K steps per day average and run at least 1 trail per week (or attempt to run) Hoping to walk the dog at least 3 miles per day through January, which is a real challenge because the 2 mile route is easier and faster when I have a shitload of things to do every evening.
More adventurous hikes - I have a few spots in mind.
I have high hopes for a few big trips - and trail runs will count as hikes in 2020. I will re-attempt the Adventure Series of the 52 Hike Challenge again in hopes of actually completing the list.Continued daily mindful breaks and reading The Awakening Daily reading and journal logging is going to be a requirement for January and beyond. Points of reference would be helpful with my spreadsheets of data on health/fitness. There was a huge dip in August and September and if I had taken better notes along the way I may know exactly what caused it. Added bonus - notes help release thoughts which can lessen the darkness….
There’s no reason I can’t hit 100 miles for January. More walks, hikes, jogs, and bike rides.
I am aiming for 50%+ vegetarian. I’m going to use this as a target, but may have to adjust and add sustainable seafood. I just can’t eat that many beans and lentils. Most soy stuff, not even super protein rich, is irritating to my system.
#MondayMotivation - A Healthier Mike: August 2019 Check-In
“Another falling wave
Upon this crumbling beach
How many more
Until we meet?”
Quick Stats
Total steps: 351,954
Average daily steps: 11,353
Highest daily steps: 36,077
Lowest daily steps: 4,201
Total miles walked/ran/hiked: 63.61
Total miles hiked: 21.09
Sleep stats: 1 day over 7hrs, 12 days in between 6-7hrs, and 18 days under 6hrs
Average daily sleep: 5 hours 19 minutes
Little Backyard Adventure trail race”
Olympia, WA
The Good
Plenty of good behaviors developed over the month
More activity than July
Spent more time on the trails
It’s almost fall?
Ran a trail race and didn’t come in dead fucking last. Lots of work ahead on that front.
Hiked some good hikes in excellent places and with good friends
The Not-So-Good
Only 30% of my meals were vegetarian
Sleep did not improve but 1 minute
Need to fully evaluate my relationship with alcohol and health
Ate a bunch of shitty foods on repeat
Had some vacations with shitty days related to food and fitness goals
Gave up after those trips and on those trips, thus making it hard to start September
I am not on course to lose 35 by 35
I did not kayak, was too busy
Barely rode my bike, too busy
Off the grid in Northern Minnesota
Mental Health
Work was mentally draining the entire month of August
Stopped reading my Daily Awakening and it shows
Disconnected for 5 days and it was GLORIOUS - wrote a lot on that trip too
I am a sad boy at the end of August, hoping that exercising more will help again
A glorious hike at Mount Saint Helens Volcanic National Monument
Thoughts, Notes, Conclusions
I am currently NOT on track. I gave up and need to find my strength and motivation again.
I am tracking my food. I am working on doing this with more care.
My coworkers are working out and trying too. Having some support, is helpful.
Goals for September
More big trees, please!
Read/Listen to at least 3 books
(I read one in August)Working on drinking less booze, and more water. I need to adhere to this.
Take 4-7 days off from social media (I will do another weekend off the grid)
More jogging (I will continue to strive to do a 5k run, still working on a single mile)
Working on increasing my daily average for activity It feels good, both mentally and physically.
More adventurous hikes - I have a few spots in mind.
I’m headed to New Mexico and Washington with lots of potentialContinued daily mindful breaks and reading The Awakening (at least 2 reflective hikes)
There’s no reason I can’t hit 100 miles for September. (Daily walks and jogs + hikes = c’mon man - still trying for that hundo)
I am continuing 50%+ vegetarian. For the planet, for my body, I’m reducing overall meat intake. I’m not going vegan or cutting all meats out, just less overall. It’s been quite easy so far, and cheaper. (I’m trying, really)
Keep Living.
Keep Living
I’m not a competitive person.
But, I’m in competition with myself.
You reaching your goals motivates me.
But, you reaching your goals is your achievement.
You reaching your goals doesn’t make me want to reach your goals.
I love myself.
I love my body.
I love what I can do.
I love what I’m capable of.
I love being lazy.
I love being active.
Some days, I just can’t.
Some days, I just can’t try.
Some days, I just don’t want to.
Some days, I do.
Some days, I’m motivated.
Some days I fucking crush it.
I want to run.
I want to hike.
I want to ride.
I want it to be fall.
I want to be fit.
I want, I want, I want.
I need to try.
I need to be fit.
I need to try to be fit.
I need to try to be more fit.
I need to be good to myself.
I need to stop being self-destructive.
I need to keep living.
I need to live.
I need to live well.
#MondayMotivation - A Healthier Mike: July 2019 Check-In
“I like myself most of the time
This ain’t a crime, this ain’t a crime
I like myself most of the time
Is that a crime? Is that a crime?”
Quick Stats
Total steps: 335.996
Average daily steps: 10,838
Highest daily steps: 21,013
Lowest daily steps: 3,958
Total miles walked/ran/hiked: 81.15
Total miles hiked: 9.33 (back on the wagon, thankfully)
Sleep stats: 4 days over 7 hours, 4 days between 6-7, and 23 days under 6 hours
Average daily sleep: 5 hours 18 minutes
Outside Experience with one of the best!
The Good
Joined the gym, through my insurance for next to nothing and NO contract
Total activity is greater than June, daily activity average is higher as well
Back into the hiking mode! I missed it and it was an instant high.
I’ve increased my workouts and added lunch time routines as well - more physical activity feels SO GOOD.
I did not kayak, but I did bike! Oh yeah, I bought a bike! It’s nothing expensive or special but it serves the purpose of biking around on paved paths or gravel stuff. I’m not ready for the real trails….yet.
I am working out twice a day at least 5 days per week
I’m down 12 lbs since January, it’s been up and down. July was a good month, 6 lbs down overall.
Made more food at home
I pushed through my bad weekends
My meals were 61% vegetarian in nature. It’s so easy, and delicious.
The Not-So-Good
I didn’t find time to kayak, which is more sad than bad
I did not really increase my sleep. I plan to make a real effort in August
Had some bender weekends for food/drinking - speed bumps
Dined out too much, but mostly on trips
I still have days when I give up or eat too much, but tracking it makes me aware
An excerpt from The Awakening
Mental Health
Work was mentally draining the entire month of July
Have not been writing as much as I would like, but I have plans for August
My phone is a constant source of anxiety and so use of my phone is continuously being reduced
I am in a good place, overall, but there’s always work to be done.
A night of swimming at Lake Granbury w/ friends and family. Good for physical and mental wellness.
Thoughts, Notes, Conclusions
I am on track. Slow and steady wins the race. Realizing excess happens is a big step and exercising no matter what is important.
I am tracking my food. It helps, but it isn’t perfect.
My coworkers are working out and trying too. Having some support, even if it isn’t for the same goals. It’s nice to have friends on the Apple Watch or to go to the gym with at lunch time.
Epiphany of the month: If I’m trying, working on it, and making strides to be better in all aspects of life then I’m fine. Even if I’m not doing my best some days, I’m still moving forward and still trying overall. I feel better, mentally and physically, and that’s what I’m after.
Goals for August
More hiking, please!
Read/Listen to at least 3 books
(A constant goal is 8, I’m always coming up short… so I’m making it more realistic)Working on drinking less booze, and more water. I have a lot of cabin time and weekends away, so it will be a real challenge.
Take 4-7 days off from social media (I’m heading to the cabin for 5 nights, which is off the grid—-can’t wait!)
More jogging (I will continue to strive to do a 5k run, still working on a single mile)
Working on increasing my daily average for activity It feels good, both mentally and physically.
More adventurous hikes - I have a few spots in mind.
(This is loaded because I’m headed to the Pacific Northwest and Minnesota)Continued daily mindful breaks and reading The Awakening (at least 2 reflective hikes)
There’s no reason I can’t hit 100 miles for August. (Daily walks and jogs + hikes = c’mon man)
I am continuing 50%+ vegetarian. For the planet, for my body, I’m reducing overall meat intake. I’m not going vegan or cutting all meats out, just less overall. It’s been quite easy so far, and cheaper.
And more meetups with friends, please.
#MondayMotivation - A Healthier Mike: June 2019 Check-In
“There’s something in the air
I sense it
Like the wind, change direction
I can hear the storm is rumbling
Sounds like a freight train coming”
Quick Stats
Total steps: 309,712
Average daily steps: 10,324
Highest daily steps: 15,096 (June 22)
Lowest daily steps: 5,347 (June 15)
Total miles walked/ran/hiked: 72.35
Total miles hiked: 0 (holy shit, not cool)
Sleep stats: 1 day at 7+ hours, 7 at 6-7 hours, and the rest below 6
Average daily sleep: 5 hours 19 minutes
Visiting fantastic places was a highlight of June.
Tahquamenon Falls
The Good
Had a great spurt of activity when in Michigan with gorgeous daily walks and kayak paddles
Total activity was 16.2% greater than June 2018
I closed my Apple Watch rings 21/30 days
I kayaked often for two weeks
I increased total activity
I’ve been increasing my speed to increase heart rate
I have new Texas State Park & NPS quests to help keep me motivated
I signed up for a year of membership at the Fort Worth Nature Center & Refuge for kayaks and hikes - access was $5/entry and it would add up and it’s just the nicest place to kayak within the metro.
The Not-So-Good
I was straight up lazy when it came to hiking - as I’m trying to keep it fresh and non-repetitive and that’s requiring a bit more work with distance from home
I did not sleep well in June - road trips did not help
Absolute flop for hiking
As a household, we dined out too often
I stopped trying for any real results at the first sign of failure
One of the many sunsets over Grand Lake in Presque Isle, Michigan
Mental Health
Work was mentally draining the last three weeks of June
Had a lot of time in the car and a lot of time with my thoughts - finding a lot of clarity
I’ve stepped back from phone use quite a bit and I’ve noticed a difference
I don’t believe there was a single day I didn’t want to get out of bed.
Thoughts, Notes, Conclusions
I needed an end goal. Big goals are great, but this month proved they don’t matter. I’m working on smaller, more attainable goals with steps towards the big goal. Common sense, right?
I signed up for support. I overeat. I can’t hold myself accountable. I literally lied or omitted things on MyFitnessPal because I was embarrassed. No more.
July is going to be my month. I hope.
Goals for July
More kayaking, please!
Read/Listen to at least 3 books
(A constant goal is 8, I’m always coming up short… so I’m making it more realistic)Working on drinking less booze, and more water. Balancing out the booze is key - it got a little much throughout June. Everything in moderation.
Take a weekend off of social media (I’ve been taking an hour a day of no phone, which is cool, but I will take a whole weekend - hopefully in the mountains)
Add more jogging and more trails (I will continue to strive to do a 5k run, still working on a single mile)
Working on increasing my daily average for activity It feels good, both mentally and physically.
More adventurous hikes - I have a few spots in mind.
(My state park quest should help)Continued daily mindful breaks and reading The Awakening (also, maybe yoga or some reflective hikes)
There’s no reason I can’t hit 100 miles for July. (Daily walks and jogs + hikes = c’mon man)
I signed up for support related to diet and exercise to help keep me on track. I’m now on a plan to shift my life to healthier eating and increased ACTUAL activity. It is not an expensive ordeal, but more than I’d like to spend so that’s motivation alone.
I am going 50%+ vegetarian. For the planet, for my body, I’m reducing overall meat intake. I’m not going vegan or cutting all meats out, just less overall. It’s been quite easy so far, and cheaper.
And more treats with friends please.
#MondayMotivation - A Healthier Mike: May 2019 Check-In
“Hey
I wanted everything I never had
Like the love that comes with light
I wore envy and I hated that
But I survived
I had a one-way ticket to a place where all the demons go
Where the wind don’t change
And nothing in the ground can ever grow
No hope, just lies
And you’re taught to cry into your pillow
But I survived”
Quick Stats
Total steps: 343,004
Average daily steps: 11,065
Highest daily steps: 27,649 (May 11)
Lowest daily steps: 4,366 (May 18)
Total miles walked/ran/hiked: 70.14
Total miles hiked: ~13.5
Sleep stats: 2 days of 7+ hours, 3 days of 6-7 hours, 26 days under 6 hours
Average daily sleep: 5 hours 18 minutes
Hiking in the Tonto National Forest - Superstition Wilderness area w/ Scott Jones.
The Good
Stayed active all but four days
Total activity was higher than May 2018
I closed my Apple Watch rings 27/31 days
I kayaked for the first time and fell instantly in love with the activity
I hiked in a different state (Arizona)
I’ve been adding in more running to my daily exercises
I bought a kayak so I’ll be doing more of that on weekend mornings before it gets gross outside
I signed up for the Little Backyard Adventure trail run in Olympia, WA on August 10. I can’t wait to see how it goes - my only goal is to avoid being dead fucking last.
The Not-So-Good
I got a bad sinus infection that took me down for 3-4 days. I tried, but it just sucked. Eventually, I pushed through the snot and got back out there.
I did not sleep for shit in May
While I may have a few extra miles on April, it was still a flop for hiking
It’s getting hot and the dog is even slower, so I will just have to increase everything by adding a second exercise to the day
I ate fast food WAY too often
I bored eat WAY too much
Full moon pontoon cruise!
Mental Health
I probably had 91% good days in May
Overcame big obstacles in the “I can’t do that” mindset - and I fucking did the thing.
I’ve stepped back from phone use quite a bit and I’ve noticed a difference
I don’t believe there was a single day I didn’t want to get out of bed - probably because I didn’t sleep much anyway.
I’ve stopped the daily tracking of everything except my fitness and it’s helped greatly. My desire for statistics and order had been causing me anxiety. I have developed a better way for me to handle daily and weekly goals.
Thoughts, Notes, Conclusions
When I stay busy, I don’t bored eat. Duh, right? Well, I guess I don’t stay busy enough so I plan to start attending local environmental meetings, exercising more, and kayaking as often as possible.
The majority of why I’m lazy AF is that I don’t want to drive through this metro area to do things. Once on the road, I’m fine, but it’s the getting through that internal battle that takes the most energy.
Summer is just the worst in Texas. Here’s to hoping my new State Park and NPS Quests keep pushing me to see new things and beat the heat.
I’m going to exercise more in June. No doubt about it.
I want to continue to get better, stronger, more experienced. It has always been my goal, and I know I’m better than I was a year ago or even more than that. I may not have lost the fat, but my legs are stronger than before and my endurance and will to keep trying are higher too.
Goals for June
Photo Credit: Adam Nutting
Read/Listen to at least 2 books
(A constant goal is 8, I’m always coming up short… so I’m making it more realistic. I think I had 1.5 in May?)Working on eating better food, drinking less booze, and more water. (I really just need to eat less, and stop the eating out)
Take a weekend off of social media (I’ve been taking an hour a day of no phone, which is cool)
Add more jogging and more trails (like, actually hitting a trail on my way home from work or something)
Working on a 5+ mile daily average for activity (May was under 3, which is less than April which is annoying)
More adventurous hikes - I have a few spots in mind.
(My state park quest and two weeks in Michigan should help)Continued daily mindful breaks and reading The Awakening (also, maybe yoga?)
Read and write daily. (Focus on working shit out)
Dog walks daily, and a second walk just for me that includes jogging. (No more blaming the dog and his slow ass pace for my lack of running)
There’s no reason I can’t hit 100+ miles for June. (Daily walks and jogs + hikes = c’mon man)
#MondayMotivation - A Healthier Mike: April 2019 Check-In
“Northern lights in our skies
Plants that grow and open your mind
Things that swim with a neon glow
How we all got here, nobody knows
These are real things
These are real things
Oh, what a world, don’t wanna leave
All kinds of magic all around us, it’s hard to believe”
Quick Stats
Total steps: 363,053
Average daily steps: 12,102
Highest daily steps: 22,851 (April 19)
Lowest daily steps: 7,302 (April 20)
Total miles walked/ran/hiked: 91.22
Total miles hiked: 10.75
Sleep stats: 6 days over 7hrs, 5 days between 6-7hrs, the rest closer to 4hrs
Average daily sleep: 5 hours 9 minutes
Trash Cleanup w/ my friend Jen from Illinois Park Project/Jennythetrailhead.com
The Good
Increased total mileage for walks/hikes/jogs from March
Daily step average is much higher
I exercised EVERY day this month
I closed the Apple Watch rings EVERY day this month
Hiking mileage is low, but overall mileage is up so I’m okay with this.
I managed to exceed April 2018 totals too
The Not-So-Good
I didn’t track food for most of the month
I likely gained weight
I did not sleep well or choose to sleep well at all
I haven’t hiked as much as I wanted to
I did not commit to jogging or running as much as I wanted to in April
Eating out is out of control - budget and body are not happy with my choices
In my happy place on a trail, by a waterfall, in the sunshine.
Mental Health
Improved mental health overall - more happy days than not
Still quite insecure about everything
I want to take more time to relieve stress
I want to sleep more, which will help everything
The hikes I did this month, though not many, really helped me love life even more and restored my faith that there are wonderful people and places out there
I did not write as much as I could have, but it wasn’t because I avoided it or didn’t need it - I just got caught up in living life.
Thoughts, Notes, Conclusions
Pizza just needs to be off limits because I have ZERO self control (this hasn’t changed since February)
When I’m feeling drained, I still went for a walk at the very least and it really helped.
I need to give up the convenience of eating out and make it convenient to eat at home.
I’m going to exercise even more in May.
I plan to eat frugally and more healthy in May.
Daily mindfulness is great for really centering my stress. The time I set aside for my book really helps me realize it could be worse and it could be better but it doesn’t matter. I need to be here, let shit go, focus on current shit, and be present in life.
April Wins & Goals for May
Read/Listen to at least 8 books
(Got 2 listened to, so still going to aim for this again in May)Working on eating better food, drinking less booze, and more water.
Take a weekend off of social media
(didn’t quite get this done, so I’ll aim for this in May)Going to start running more often
I increased my days over 10,000 steps from 61% to 83% of the month and thus want to reach that 100% mark in May.
More adventurous hikes - I have a few spots in mind out in west Texas
(Still working on this, need to hike more in May)I want to incorporate longer daily walks and lunch walks.
I need to take a mindful break daily with my “Daily Awakening”
Read and write daily - more than April
Daily walks at least 7 days a week - even if it’s just a mile
Hit 100+ miles for hiking, walking, and jogging
Jog outside at least twice (obviously the more the better, but the treadmill is fine too)
Sign up for the LBA and train for it
Eat at home over 50% of the time
Start before work walks, jogs, or workouts.
#MondayMotivation - Fancy Mixed Nuts
I often lose sight of my goals when I get caught up in the work necessary to achieve them. I constantly forget why I’m doing what I’m doing, so I create lists and trackers to help me along.
One of my goals was to save for a kayak and also drop a few pounds for said kayak. You can buy heavy duty kayaks, but I still wanted to be a little lighter so I could bring a cooler or camping gear along. I’m slowly making my way to the goal, both in saving and losing the weight, and I was reminded of the “WHY” I wanted to do this beyond getting healthier and not adding to my debt. It’s an attainable goal, with no real end date so I’m setting one. I’m going to drop 30 lbs and get the kayak by my birthday this year. Added mini goals to the big goal are to find a way to store the kayak at my apartment and save enough for the car rack and paddle. I have ropes, PFD, and water clothing already. Attack a goal bit by bit, right?
On the topic of goals… I’ve been toying with the idea of doing a trail race. Mind you, I’ve never even run an entire mile in years (decades) or on a trail beyond maybe running up a hill to get it over with. I hike, I jog intermittently, but I haven’t really done much beyond those things. So, if I can whip myself into shape and get in the runner mindset over the next month, before the race registration goes up in cost, I will register. I don’t care if I come in last, I just want to participate and complete one in the near(er) future. I finally participated in a 5K last year, though it was mostly intermittent running. I wasn’t last, and it made me want to do more of them because no one cares how slow or fast you are they’re just worried about themselves and their goals. I think if I get back on the wagon and just start doing it I’ll be able to do the smallest loop of the trail in the course by the August race date. I’m putting this all out there so I remember and so I can have some public accountability. Back on the treadmill this week, unless I get the courage to try the outdoors.
What are some goals you have? Do you lose sight of them or lose track of them if you’re not vigilant? Keep it real—istic. You can do it, people, whatever “it” is.
A NOTE: From the time I came up with the idea for this post (about 9 hours), to the time I finished writing it and posting it, I binge ate a lot of Kirkland fancy mixed nuts. Sigh. I remembered I hadn’t finished this, remembered I had goals, and then went for a walk. On the walk, I regretted the fancy mixed nuts and also the fact that I forgot to write/publish this before going for a walk. Either way, mistakes happen - accidentally or not. It’s all about going with the flow and remembering the goals. Carry on and don’t let a little bit of fancy mixed nuts stop you from your dreams.
#MondayMotivation - A Healthier Mike: March 2019 Check-In
“It’s not enough just to live a life
Simple measures to survive
It’s like living should be easy right?
But there’s always something
Heavy on heart
Heavy on my mind
Falling on me all the time
There’s always something”
Quick Stats
Total steps: 340,702
Average daily steps: 10,990
Highest daily steps: 22,180 (March 23)
Lowest daily steps: 3,563 (March 18)
Total miles walked/ran/hiked: 80.83
Total miles hiked: 17.48
Days with over 7 hours of sleep: 9 days over 7, 7 days between 6-7
Average daily sleep: 5 hours 46 minutes
Standing up top the Lost Mine Trail
@ Big Bend National Park
The Good
Number of miles of hiking, walking, or running is way up from February
Daily step average is up from February
My commitment to daily activity is more of a second nature than before
Days of activity and days with closed Apple Watch rings are up from February
Hiking mileage is up from February as is my desire and willingness to hike
My average length of sleep per night is up a few minutes and my days over 7 hours is much higher than before
The Not-So-Good
I didn’t track food for most of the month
I likely gained weight
I ate my feelings and stress daily
I haven’t hiked as much as I should have
I had to stop couch 2 5k after week one because work had consumed me
My eating is out of control and I drank more often than I would have liked
Mental Health
It’s been a long month filled with stress from a project at work. It’s over and so my stress should move back down to normal levels in regards to work.
I’ve been insecure about everything.
I found a book called “The Book of Awakening” and it’s sort of a daily dose of meditation and mindfulness that I’ve really enjoyed.
I’ve left the disappointment behind in regards to calories and food - I’ll get there, and I’ll keep trying so there is no need to get so upset over it.
Exercise is helping me clear my mind, find some calm, and take deep breaths.
I plan to read more actual books in April. I listened to a few in March, but want to actually read a few in April.
I’m journaling daily now, which is a big help also. It really helps to get shit out on a page.
Thoughts, Notes, Conclusions
Pizza just needs to be off limits because I have ZERO self control (this hasn’t changed since February)
When I’m feeling drained, I don’t want to be good. I shall try harder.
I need to give up the convenience of eating out and make it convenient to eat at home.
I’m going to exercise even more in April.
I plan to eat frugally and more healthy in April.
Daily mindfulness is great for really centering my stress. The time I set aside for my book really helps me realize it could be worse and it could be better but it doesn’t matter. I need to be here, let shit go, focus on current shit, and be present in life.
March Wins & Goals for April
Read/Listen to at least 8 books
I’m going to continue to try to drink less alcohol - to make it more of a special occasion instead.
Take a weekend off of social media
Going to restart Couch 2 5K on April 1
I increased my days over 10,000 steps from 57% to 61% of the month and thus want to reach that 75% mark in April.
More adventurous hikes - I have a few spots in mind out in west Texas
I want to incorporate longer daily walks and lunch walks.
I need to take a mindful break daily.
Read and write daily
Daily walks at least 6 times per week, regardless of Couch 2 5K workouts or hikes
