#MondayMotivation - A little structure

Good Monday morning to you! (or whatever time it is when you read this)

I’ve been on the struggle bus when it comes to what to do with myself. August has me feeling a little off - physically, emotionally, and mentally. I’m doing some goal setting and thought I’d share a little of that with y’all - maybe you’re feeling a similar kind of way, maybe not?

These are my goals for the rest of August and September. I’ll probably evaluate my progress towards the middle or end of September and adjust as necessary.

I’m trying to give myself a little structure because that’s how I thrive. Find goals that work for your brain and life.

Physical:

• Continue my 3 days of lifting per week

• Walk the trail near my house at least 5 days per week

• Take Chewy on a long walk in the evening (more than the usual neighborhood jaunt)

• Hike somewhere new once per week

• Stretch or beginner yoga daily (my new coach has me stretching and it’s crazy how much it helps)

• Try to get to bed in a way that gets me at least 8 hours of sleep/downtime

• Schedule an eye exam and get new glasses

• Get on a waitlist for a local doctor or find one in Seattle/Portland and drive

• Plan meals and roughly (or specifically) track food/drink

Emotional:

• Find a new therapist - I’ve been struggling with this one, as my current therapist kind of dropped the ball and wasn’t really doing much for me

• Record and reflect on what I’m grateful for every day

• Follow through on the physical points (really helps my brain)

• Connect more with friends - call or text different people a few times per week

• Establish a boundary when things become too much

Mental:

• A lot of the emotional and physical points will assist with the mental

• Find an online course or certificate program (first stage: research)

• Read a book - I have a couple in my queue but this goal is to make the time each day to accomplish an entire book

• Getting some kind of routine setup for the daily grind

If you’ve made it through, thanks for reading. What are some of your goals or tricks for feeling good? I hope you have a great week ahead. —Mike

#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.

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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

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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

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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)

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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

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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

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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!

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: 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”

— Said The Whale "Beautiful Morning"

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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

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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

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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.

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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.

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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!

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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”

— Gavin DeGraw "I Don't Want To Be"

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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

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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.

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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.

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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.

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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.

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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”

— Dua Lipa "Physical"

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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

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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

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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

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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.

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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.

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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”

— Walk the Moon "One Foot"

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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

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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.

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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 February

• Take 2 days off from social media
  I’m going to have to work harder with this in February, January was a complete miss

• More 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”

— Mother Mother "I Must Cry Out Loud"

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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

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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.

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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 2020

• Working 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?”

— Geographer "Summer of My Discontentment"

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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

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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

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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 potential

• Continued 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)

#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?”

— K. Flay "I Like Myself (Most Of The Time)"

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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

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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”

— The National Parks "I Can Feel It"

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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

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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

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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”

— SIA "Alive"

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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

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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

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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”

— Kacey Musgraves "Oh, What A World"

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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

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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

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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

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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.

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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.

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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 - 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”

— Said the Whale "Moonlight"

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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

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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

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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

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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.

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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.

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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

A Healthier Mike - February 2019 Check-In

“Don’t stop
When it all drops
Saying maybe something good is coming
Maybe something good is coming my way”

— Dear Rouge "Little By Little"

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Quick Stats

Total steps: 292,001

Average daily steps: 10,429

Highest daily steps: 19,013 (February 3)

Lowest daily steps: 4,050 (February 9)

Total miles walked/ran/hiked: 56.76

Total miles hiked: 14.82

Days with over 7 hours of sleep: 2, with 6 days at 6-7 hours

Average daily sleep: 5 hours 35 minutes

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The Good

• Number of days with activity is up from January!

• Daily step average is up from January.

• My willingness to get out and do some activity is up from January

• I closed the rings on my Apple Watch more days than January, with better days and higher goals.

• More active days than January!

• My jeans are too big now, which is both nice and really annoying

• The dog is forcing me to walk on days I don’t want to because he basically expects his miles now

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The Not-So-Good

• My average sleep is down 11 minutes per night and that’s kind of depressing.

• I broke even on weight, which isn’t bad or good, just a bummer. I know I did not try as hard as I could have to eat better, but I certainly walked more. Here’s to pushing it a bit further in March.

• I have been so depressed this month and thus have been eating to comfort myself and that’s not always the most productive way to handle it. Exercise has helped and I plan to increase the frequency and difficulty.

• I didn’t really take any “super” long hikes, and I’d like to do something a little more intense. Plans for March.

• I lost a snowshoe in February, not really health related, but it needed to be said.

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Mental Health

• It’s been kind of a shitty month.

• I’ve been insecure about work because I’m learning how to do things, despite having wonderful coworkers who really do take the time to help and guide.

• I’ve been grumpy because of the rain keeping me indoors.

• I’ve been upset that I can’t stay on track with a moderate amount of calories.

• Exercise is helping me clear my mind, find some calm, and take deep breaths.

• I plan to read more in March, that should help too.

• I’m journaling daily now, which is a big help also. It really helps to get shit out on a page.

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Thoughts, Notes, Conclusions

• Pizza just needs to be off limits because I have ZERO self control

• When I’m feeling drained, I don’t want to grocery shop or make dinner or clean up the kitchen afterwards. I need to work out a system for these days so I don’t fall so far off the wagon of trying to be healthy.

• I honestly don’t recall the last time I went out of my way to order a pop.

• Kombucha is still my favorite drink.

• My body isn’t REALLY craving anything bad - I never desire candy or cookies. I want cheese and bread. All is good in moderation, but…ya know.

• I think I’m truly lactose intolerant. I’m on a mission to avoid all dairy with the exception of hard/aged cheeses, Greek yogurt, butter, sour cream, and the occasional splash of heavy whipping cream. The real bummer is giving up ice cream, but it is for the best. (I know non-dairy ice cream exists, but what’s the point?)

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February Wins & Goals for March

• 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 March 3

• I increased my days over 10,000 steps from 41% to 57% of the month and thus want to reach that 75% mark in March.

• More adventurous hikes - I have a few spots in mind out in west Texas

• Found new routes in February and want to incorporate them more often in March.

• Work on getting the household and friends on board with my life goals, so it’s easier to interact and live day to day together

• Read and write daily

• Daily walks at least 6 times per week, regardless of Couch 2 5K workouts or hikes

A Healthier Mike - January 2019 Check-In

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Quick Stats

Total steps: 299,801

Average daily steps: 9,671

Highest daily steps: 23,594 (January 19)

Lowest daily steps: 4,187 (January 2)

Total miles walked/ran/hiked: 57.67

Total miles hiked: 25.53

Days with over 7 hours of sleep: 5, with 8 days above 6 hours

Average daily sleep: 5 hours 44 minutes

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The Good

• I lost 11.6 lbs this month - it’s not about the numbers, but it sure is encouraging since I’m doing this more as a lifestyle change than a diet or quick change

• I tracked my food every day since setting out to do so, and it’s now second nature. Tracking my food keeps me in check when it comes to portions and balance.

• I no longer grab candy or M&Ms at work. I’ve replaced my morning snack of Peanut M&Ms with an apple or a yogurt. I’m not eliminating candy completely, but I sure didn’t earn them by sitting around the office all day.

• Overall, I’m not nearly as hungry as I thought I’d be by reigning in portion sizes.

• I’ve been cooking more at home and almost always avoiding dining out. This is good for our budgets and even better for my health.

• As a lifestyle change/adjustment it’s much easier to take this all in and adapt. Knowing I can have a beer or knowing I can eat poorly and not throw off a whole system makes it easier to stay on track and get back on track.

• Increased daily exercise and hiked consistently throughout the month. There were some days I didn’t want to go for my evening walk or wake up and hike, but I did. I have to remember the benefits are worth the time.

• My daily breakfast is oatmeal with a sliced banana and some sliced almonds for crunch. This breakfast is supreme and works to keep me full all morning.

• When possible, I’m taking lunch or afternoon walks around my office building with plans to expand after the busy season to the nearby park.

• I had 13 days over 10,000 steps and 19 days with closed rings on my Apple Watch

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The Not-So-Good

• I’ve had a few days that I’ll call binge-sessions. I went way over my daily caloric intake goals. These days were mostly caused by eating out, celebrations, or alcohol.

• Some days, I can be lazy (depressed) and I’ve noticed those are also the days I eat too much. Those days are directly related to not sleeping enough, insecurities in my life, and general anxiety about everything.

• I give in to peer pressure too easily and that leads to exceeding my goals. I didn’t need that Taco Bell after the four beers; I could have had 2 beers and no food and been FINE.

• When I don’t plan ahead, I eat too much or am stuck making poor choices. Planning ahead is my best advantage in this whole shift.

• I still have trouble saying no things I want, even when I don’t have room or deserve them that day. I don’t mean humanly deserve them, I mean in the realm of a balanced nutrition kind of way. If I’m already overeating, say goodbye to any chance at keeping it in check. I need to work on saying no and reserving the things I love for more of a reward scenario.

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Mental Health

• Most days were good, but I’ve had several “cloudy days” that are usually the same days where I overeat thus directly relating my mental and physical health. Also, those days where I eat too much are also the days when I avoid any exercise.

• I’m working very hard to avoid my 2018 scenario of falling victim to my “cloudy days” where I stayed in bed/indoors instead of getting out and getting exercise.

• When I exercise, it’s almost an instant relief for my brain. I “talk” things out with myself, contemplate alternatives, or just completely turn off my completely.

• I was on one of my evening walks and just kind of thinking to myself on how this walk really turned my day around and for that I am grateful. Evening walks are saving the day one mile at a time.

• I listened to “Reasons to Stay Alive” on my flights back from Alaska early in January and it was beautiful and quick and just the inspiration I wanted. I’m reading through the book now, just to reabsorb it and would highly recommend it to anyone struggling with their thoughts.

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Thoughts, Notes, Conclusions

• Beets really make your life colorful - poop, pee, hands, kitchen… but they’re so good.

• A bottle of prosecco can fit into daily caloric goals, though is completely unnecessary.

• Loving a vinegar dressing on a salad - shredded carrots, chopped greens, feta, ham, tomato

• Kombucha may be my new favorite thing. It’s a great fizzy, fermented alternative to pop (soda, coke, whatever). It’s a low calorie game changer.

• Sometimes, I can close my Apple Watch rings without doing too much out of the ordinary and that’s misleading and not great so I have to be conscious of what I need to make time for during the day/evening.

• My coworker recommended reducing my caffeine intake and I think he’s onto something. I’m going to reduce my coffee intake to one large cup per day instead of a half of a pot.

• This is a slow and steady thing. Little by little. Life is good, this is easy and it allows for growth along the way.

• When you first begin something like this, with yet another fresh start, you don’t know exactly how much progress you’ve made but it always feels good to see activity increase throughout the month.

• I don’t want to cut anything out of my life. I did the low carb thing for a while, it didn’t work that well once I hit a point where I was bored or thought I could “maintain” my weight. I want to eat whatever I want, but in moderation. This is my first real attempt at doing this, in my entire life, with the exception of doing Weight Watchers for a few months and giving up on it. I’m finding it easier and easier to balance the food I want and the food that is good for me, but I’m still struggling with saying no when my mind takes over.

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Goals for February

Winter time at the cabin, off the grid, with my ass in the snow. Good views, good vibes, good beer, good times ahead. #annualtrip

• Sleep more - work on getting to bed before 10 pm which can be a challenge but is totally worth it when I wake up refreshed and ready for the next day

• Drink less alcohol, though I didn’t drink too much. I found myself making the worst food decisions when I was drinking, so reducing or eliminating that situation is better for everything. Also, my sleep quality is poor post alcohol consumption so this plays into the first goal.

• I will be at the cabin for a few days off the grid, so I’ll do my best but I will not be worried about it overall. We may drink a little more, but we don’t overeat plus there will be snowshoeing and the whole trekking a mile across the lake things to get to and from the cabin. I’m looking forward to the exercise but also the mental break from society.

• More exercise - including restarting couch 2 5K from the beginning because I felt really good while doing that or maybe just using NIke Run Club on my phone/watch. Either way, more activity or longer dog walks at the very minimum.

• I’d like to increase my days over 10,000 steps from about 41% to over 50%

• More adventurous hikes - I have a few spots in mind out in west Texas

• Longer neighborhood walks - will achieve this by incorporating another loop or park loop adjacent to the area I already walk.

• Weekly meal prepping so I can have things prepped and ready to cut down on overall time consumed.

• Read or listen to at least two books and finish the re-read through of “Reasons to Stay Alive”

#MondayMotivation - What's the big idea?

I was in the middle of a hike on Saturday when I started to feel the burn. This hike wasn’t particularly strenuous or anything, but there were some minor hills and it was a total of 10 miles. I was on mile 7 or 8 and I was thinking I need to get more hikes this long and intense in my life. I also thought I needed to include more strenuous hikes weekly and cardio into daily life. I thought I needed more healthy choices in my life and I thought I needed more random drives to random locations. In the peak of my hike, with light dancing off canyon walls around me, I had all the great ideas.

Today, while I made smart food choices and bought plenty of produce for the week, I didn’t do much in terms of cardio or exercise in any way. All of the big ideas I had during my hike usually don’t translate to reality, but I am going to do a few things inspired by them. I’m going to restart the Couch 2 5K program and continue on my quest to reduce my calories and increase my nutritious items. I’m going to visit more locations that require leaving in the middle of the night and I’m going to see more sunrises.

Motivation comes in many forms, sometimes it lasts and sometimes it fades. I’m hoping to run with the momentum (pun intended) from my hike on Saturday and at least half-ass try to be better at things. I want my hiking pants to fit better and I want that hoodie to be a little loose. I want to to have boundless energy and I want my body to hurt less after 10 measly miles. I want to run that trail from Saturday and hike even further every weekend. Big ideas that translate to a bunch of small steps that hopefully lead to big results.

Do you ever have big ideas during a hike or adventure that you have to find ways to translate into real life ideas? Feel free to leave a comment!

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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.