#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: May 2020 Update

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THE GOOD STUFF

• Every day had at least a walk (only a few were less than 4 miles)

• Learned more about stretches necessary for keeping my hip, knee, and back in check

• I hiked! Oh my glob did I hike! It was glorious, too. Thirty miles of hiking felt wonderful after months with little to none.

• I feel well enough to start running again

• I managed to maintain my weight, without gaining anything

• It was another month over 150 miles of activity (168 actually, even 162 if you take out the biking)

• My lowest daily steps was in the 9000s which is great

• I closed my rings every day, in theory. I missed one day of standing because I left my watch on the charger for 6 hours. BUT, I did stand so…whatever.

• Average daily mileage was over 4 miles

• I know where I need to improve and refocus.

• I feel good and I think I look better. My confidence is a little higher these days.

• Ran my fastest mile to date!

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THE NOT-SO-GOOD

• I miss the gym

• I need more sleep

• I need to stop letting myself be dragged down by others

• I didn’t lose as much weight as I was hoping, and I certainly didn’t build any muscle but I maintained so I guess that’s a neutral

• My bike was neglected, as were my running shoes. Stupid hips.

• I had a lot of binge-type days that included truckloads of alcohol and snacks. I learned it doesn’t ruin the whole process, but certainly doesn’t help. The water weight/bloating from one snack/drink happy hour stayed with me for a few days and really killed my vibe.

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MENTAL HEALTH

• Even though work is at home, I’ve learned to leave it in the corner after hours.

• I’m about over my own stupidity. I have a lot of solutions for my own problems but no willpower or energy to do anything. It’s awful.

• Constantly having to respond and reach out to people can be tiresome, even for this extrovert. Sorry not sorry if I seem anti-social or haven’t reached out “enough” lately.

• Sleep is a constant battle… there was a period of time I was sleeping a lot, or a lot more than normal. Now, I’m back to being weird. I’m staying up late, which is my not so secret favorite, and waking up just in time to do a morning work call. This is not enjoyable. I wish there was a world where I could stay up late and get up early, like I used to, but there’s not. SO, I’m going to start trying to sleep before 11pm again and wake up at 6am. That’s the goal for June.

• I’m reminded of how lucky I am in these trying times. SO VERY FUCKING LUCKY, even if things sometimes just shit all over me.

• I am my own worst enemy.

• Apple Health isn’t the end-all-be-all. It’s a tool in bettering yourself. I rely too heavily on this for what? For my own tracking and motivation. I need to stop letting it really bother me. If I’m doing enough and feeling fine, fuck it.

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GOALS FOR JUNE

• Read a Damn Book!
  OK, TV be damned. I’m going to set a tough goal of reading 6 books this month to catch up for the year and get my head out of the programming.

• More Salads & Greens.
  Veggies are my friend. I haven’t had enough lately, and it shows. Time to re-up the salads and make them in bulk for lunches.

• Social Media Break (3 days, at least)
  I’m heading off the grid to the cabin to do some work/relax for at least three days.

• Run Run Run!
  May was a total bust for running, whatever. I will run my ass off in June. My race isn’t canceled, yet!

• Keep going!
  Now that the state parks are open, I plan to make up the lost hikes of 2020. I’m checking off quest goals while hitting mileage ideals.

• FOUR+ Hikes in June
  Got some really good hikes in during May, hopeful for as many ore more in June.

• 175 Miles.
  I hit 160, so I’m going to try for 175. Obviously, if I run, walk, and bike in the same day it could really amp it up.

• Lose 5+ pounds
  I know it’s not about the weight, but I need to rethink what I’m eating and drinking and really push to be better overall and I think this is a reasonable number to shoot for. I’d like to end the sixth month 50 pounds down for the year.

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THOUGHTS, NOTES, CONCLUSIONS

• I am on the right path. My momentum kind of stalled in May, but added hiking kept me going. I’m still working on my food/alcohol/exercise balance and getting more sleep. This is the right path and my clothes falling off are proof.

• I am using Noom. My Noom was reset by 4 weeks to help me improve and reinvigorate me. I’m basically using it to track and I really need to be more mindful of what the lessons are each day.

• I have accepted the new me. I still enjoy some days with indulgence, and that’s not going to change. If I have to cut something completely out of my life, I don’t succeed. The beauty of my main meals being overall better for me is that the indulgence days don’t completely fuck me over in the long run. Balance, baby! (Still a work in progress)

• I’m still like running. I am going to amp it back up this month. I’ve got pages of stretches and yoga moves to help keep me limber.

• For real REAL. I’m finally on a path that allows me to have the things I want with little sacrifice as far as food and drink go. It feels good to be in the 280s and not going back up. It feels good to know that I can have a burger and fries, once in a while.

“Oh, why do I compare myself to everyone?
And I always got my finger on the self destruct”

— Demi Lovato - I Love Me

Finding A Way

If I could find a way

To fix all of the mistakes I’ve made

To redirect my life

To feel alive again

To pay off the debts I owe

To learn the things I want to know

To love me even more

I would.

If I could find a way, I’d be less of a zombie

If I could find the strength, I’d be more alive

If I could find a way, I’d be more me.

But I haven’t found a way

And I can’t figure it out

And I feel helpless, hopeless, and completely lost

And I’m not ready for life to suck so it can be better

I’m not ready to be stuck at home

Or without freedom

Because work already does that for 9 hours a day or more

And I need to escape

And I want to show him the world

And I want to see the world too.

I wish I could find the strength

I wish I could find my motivation

I wish I wasn’t so bad at life

I wish I wasn’t so self-destructive

I wish I wish I wish.

If I liked my job

I’d be okay not needing escape

And If I liked my work

I’d like my job

If I had accepted that job for less money

Would I be happier?

Would I be on a career path I’m proud of?

What if?

No one ever really knows.

Keep Living.

Keep Living

I’m not a competitive person.

But, I’m in competition with myself.

You reaching your goals motivates me.

But, you reaching your goals is your achievement.

You reaching your goals doesn’t make me want to reach your goals.

I love myself.

I love my body.

I love what I can do.

I love what I’m capable of.

I love being lazy.

I love being active.

Some days, I just can’t.

Some days, I just can’t try.

Some days, I just don’t want to.

Some days, I do.

Some days, I’m motivated.

Some days I fucking crush it.

I want to run.

I want to hike.

I want to ride.

I want it to be fall.

I want to be fit.

I want, I want, I want.

I need to try.

I need to be fit.

I need to try to be fit.

I need to try to be more fit.

I need to be good to myself.

I need to stop being self-destructive.

I need to keep living.

I need to live.

I need to live well.

#MondayMotivation - Fancy Mixed Nuts

I often lose sight of my goals when I get caught up in the work necessary to achieve them. I constantly forget why I’m doing what I’m doing, so I create lists and trackers to help me along.

One of my goals was to save for a kayak and also drop a few pounds for said kayak. You can buy heavy duty kayaks, but I still wanted to be a little lighter so I could bring a cooler or camping gear along. I’m slowly making my way to the goal, both in saving and losing the weight, and I was reminded of the “WHY” I wanted to do this beyond getting healthier and not adding to my debt. It’s an attainable goal, with no real end date so I’m setting one. I’m going to drop 30 lbs and get the kayak by my birthday this year. Added mini goals to the big goal are to find a way to store the kayak at my apartment and save enough for the car rack and paddle. I have ropes, PFD, and water clothing already. Attack a goal bit by bit, right?

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On the topic of goals… I’ve been toying with the idea of doing a trail race. Mind you, I’ve never even run an entire mile in years (decades) or on a trail beyond maybe running up a hill to get it over with. I hike, I jog intermittently, but I haven’t really done much beyond those things. So, if I can whip myself into shape and get in the runner mindset over the next month, before the race registration goes up in cost, I will register. I don’t care if I come in last, I just want to participate and complete one in the near(er) future. I finally participated in a 5K last year, though it was mostly intermittent running. I wasn’t last, and it made me want to do more of them because no one cares how slow or fast you are they’re just worried about themselves and their goals. I think if I get back on the wagon and just start doing it I’ll be able to do the smallest loop of the trail in the course by the August race date. I’m putting this all out there so I remember and so I can have some public accountability. Back on the treadmill this week, unless I get the courage to try the outdoors.

What are some goals you have? Do you lose sight of them or lose track of them if you’re not vigilant? Keep it real—istic. You can do it, people, whatever “it” is.

A NOTE: From the time I came up with the idea for this post (about 9 hours), to the time I finished writing it and posting it, I binge ate a lot of Kirkland fancy mixed nuts. Sigh. I remembered I hadn’t finished this, remembered I had goals, and then went for a walk. On the walk, I regretted the fancy mixed nuts and also the fact that I forgot to write/publish this before going for a walk. Either way, mistakes happen - accidentally or not. It’s all about going with the flow and remembering the goals. Carry on and don’t let a little bit of fancy mixed nuts stop you from your dreams.

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.