Michael Nowak 8/3/20 Michael Nowak 8/3/20

#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

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?

Michael Nowak 7/13/20 Michael Nowak 7/13/20

#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!

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?

Michael Nowak 1/6/19 Michael Nowak 1/6/19

A Healthier Mike - January 2019

Another month is upon us and my health goals from December are carrying forward into January. I didn’t quite make the mark last month with fitness and health, so we’ll keep pushing through striving for greatness this month. I don’t do resolutions at the new year, but I do have ongoing goals through the year that I edit as necessary. These goals range from financial goals to hiking goals, with everything in between. I plan to write every month, probably at the beginning, about the previous month and where I am with my goals. These posts will be specifically related to a healthier mind and body. Last year, I attempted to write about these things weekly and I didn’t see it necessary. Most people don’t care, and I don’t want to take the time as I’m already writing and recording about my goals in a journal and spreadsheet.

Ongoing General Goals

Eat less food (overall)
Move my body more (overall)
Eat more fresh and whole foods
Sleep more
Read more
Hike more often

Specific Goals

Lose 35 pounds by my 35th birthday
Run a 5K by summer
Hike 52 times in 2019
Run a trail (or several, but at least one)

The Plan

Meal plan for each week (rough or detailed, just a plan)
Cut out processed sugars
Walk, run, workout, or hike 30 minutes at least 5 times per week
Limit eating out to 2 lunches per month, dinners TBD
Eat more vegetables with every meal
Track food intake in My Fitness Pal app
Get to bed before 10pm
Track fitness with Apple Watch

Things I’m not doing

Weighing myself daily
Beating myself up for missteps
Comparing myself to anyone else and their journey (though, I do look up to people and their abilities when it comes to certain things like hiking and running)

Generally, I have issues with eating the correct portions of food. I overeat, regularly. It’s something I struggle with and work on every day of every year. Being conscious of what I eat and tracking every item is the only way for me to grasp just how much is going into my body. When I track my food, I feel better and often maintain a better heads space about food and fitness.

I’m not doing this with weight loss as a main goal; I want weight loss to be a side effect. I am working on my health and fitness to ensure I’m around to enjoy life. I want to hike, kayak, and backpack without having to slow down all the time. I want to feel confident in group settings and get out with people a little more advanced than myself. I want to feel less smashed on an airplane and I want to be even more comfortable with myself just about everywhere. I want to run some trails and actually run an entire 5K. I want to do so much and I am going to keep trying.

The vanity of it all is that I want to look down and not see a giant belly. I want to look nice in my puffy coat and vest. I want to feel comfortable with fitted clothing on my body. So, all of the health things aside, I want to look good too. I don’t want to be some ripped guy and I know I’ll never have a skinny body, but I just want to be a little less fluffy.

Follow along, or don’t, I’ll be here the first week of every month recapping and rerouting the plan as necessary. I wish you a healthy month ahead.