Mastering the Yo-Yo

 

The solution is simple.

The solution is simple.

Hi, Folks. It’s Round Shane again with another installment. This post is probably going to be a hair shorter as I feel I need to get straight to a couple of points.

A little over two weeks ago, I lamented over the fact that I had gained some weight back. Needless to say, it was upsetting but I felt determined to reverse this course of backsliding. The following week, I was ecstatic over a significant loss (more than I had gained the previous week). In the words of Dr. Bunsen Honeydew, that was sadly temporary. Once again, a round shape that I had not yet considered came into my fitness journey – the yo-yo. The image below is my chart showing my starting weight and my current weight to date.

The ups and downs of my journey.

The ups and downs of my journey.

 As I reviewed this chart, I noticed two things. First, I am still below my starting weight (288.7 lbs). I am not happy with my current weight of 283 but I could definitely be in a worse spot in my journey. Secondly, I noticed a commonality between this week’s gain and the previous gain from earlier this month. It was payday. It had become a long standing habit of treating myself to a lunch on payday. At two very significant points in this journey, I made a poor choice for my food intake. With another paycheck approaching, I must remember what can happen if I make the wrong decision again. It wasn’t just a single meal that did me in on those days. It was several meals combined by insufficient activity that lead to the yo-yo results. I can’t blame my employer (who provided the paycheck) or the food establishments. Neither of them made decisions for me. I DID IT!

I would also like to briefly address another round shape that has shown itself to me more than once in my journey. That shape is a chain link. Since I have started this blog, many have left comments and encouragement. The majority of these have come from fellow bloggers such as (but not limited to) The Keen Peach (a fellow Georgian), Cook It Slim, 50 Pound Monkey, and Ghrelin Gemlin. I know I am omitting some others and I ask your forgiveness. To ALL of you who have left me your comments – THANK YOU! ALL OF YOU HELP ME TO MASTER THE YO-YO!

I will be posting a new workout routine in my next post. For today, I leave you with someone who has mastered the yo-yo (literally).

IT’S ALL ABOUT ROUND!

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Get On Your Bike (Trainer) and RIde

My parents got me this bike when I was 11 years old. I rode it everywhere.

My parents got me this bike when I was 11 years old. I rode it everywhere.

This is a picture from 2013 of me and the bike I currently own.

This is a picture from 2013 of me and the bike I currently own.

Hi folks! It’s Round Shane here again with another installment. Those who have been following this blog know that last week I suffered a setback with a three lb. weight gain from the previous week’s weight. I wasn’t handling it very well.

Part of the reason why was that I had spent time to comfort more than one fellow blogger about their setbacks. Apparently, I was perfectly fine with delivering the encouragement and comfort. It was another matter entirely to be on the receiving end. In addition, this blog was partly designed to be an avenue of self accountability. I share my exercise routines, my feelings, and my warped fixation with round shapes. If something that I felt was negative cropped up, I am honor bound to share that as well. Seeing it on the scale isn’t the same as posting the data on the Internet in front of God and everybody.

So, where do things stand this week? After receiving encouragement from several avenues (e.g. bloggers, family members), I decided to step things up a bit. This happened to coincide with an annual event in my home. Every year around this time, when the temperatures in Western New York get too cold for my Georgia blood, I pull my bicycle inside from the garage. I lug that baby upstairs and st it up on a trainer so that I can get use of my bike year round. I can get more cardio into my routine. I can justify the cost of the bike and the trainer. It’s a win-win for me.

I got on the scales tonight dreading the numbers in light of last weeks results. Imagine my surprise! I weighed in at 279.2 lbs. That is a 5.8 loss from last weeks weight. I am shocked and ecstatic. I may not see such a significant change every week but I am glad that my change appeared to bear some good fruit.

Below I have included a playlist from YouTube. The three videos capture a bike rider (not yours truly) riding from Turning Point Park to the Charlotte Harbor Pier (off the shore of Lake Ontario). I have ridden this route many times over the last several years. I love the boardwalk and I love the view. Watching the videos while on the trainer puts me in the right head space for riding indoors and provides a visual distraction (as I otherwise find a bike trainer very monotonous). In total, it’s about a 30 minute ride.

Thanks once again for all your support. For those in the Buffalo area, please stay safe and stay warm. For those in my home state of Georgia, I wish I were there with you. 😀

IT’S ALL ABOUT ROUND!


Three Steps Back But Still Forging Ahead

Lifestyle medications

Lifestyle medications

Hi Folks! It’s Round Shane once again with another update. So, this past week has definitely been a rough one for the family. In the past week, my brother is still in critical care in a hospital out of state. My wife and I had to put down one of our cats who was very sick. As if that weren’t enough, my wife injured her ankle and is laid up with a splint (a cast is soon to follow). Like I said, it’s been a rough week.

In addition to all of this, I went to see my doctor for  six month check up. My weight has had its ups and downs. It seems like whenever I meet with my doctor. My weight is on the up side. In spite of the fact that my weight had gone down in the last month, my weight had gone up since the last office visit. To be more accurate, I had also gained three pounds in this past week.

Getting on the scale, seeing the 3 pound gain and the emotions that came with that was a lesson in irony. Why? Because I had read more than one of my fellow bloggers getting upset over their own personal setbacks. I made it a point to try to encourage them. As upset as I was to see that three-pound gain, it was difficult to remain upset. Every time I would begin to brood over my weight, I would think about what I had told others. “Keep your chin up. ” “It’s a detour. It’s not a stop sign.” My comments to my fellow bloggers were sincere. Still, I have to remember that such encouragement also applies to my own journey. If I am trying to cheer someone up while letting my own setbacks keep me down, that’s a bit (unintentionally) two-faced. That simply won’t do.

Part of what is getting me through this is recalling my recent doctor’s visit. We briefly discussed the possibility of taking prescription medication for chronic gastric reflux. I told my doctor about this blog and my efforts to lose weight and get healthier. I then told her that I would prefer not to have another prescription medication in my routine. I explained that one of the reasons that I wanted to get healthier was to REDUCE the amount of medications I am currently taking. My doctor agreed. She described several of my medications as “lifestyle medications”.

Allow me to explain. I (as of this writing) weigh 283 lbs. I use a machine to sleep at night due to suffering from chronic obstructive sleep apnea. In other words, with my machine, I will literally stop breathing in my sleep (several times a night). On top of this, I am taking two medications for high blood pressure. I also take medications for Type II diabetes. [Aside to my wife – THERE! I SAID IT! I HAVE Type II diabetes. No more denial!]. But wait there’s more. I also take medicine to regulate my thyroid level. Topping it all off is sleep medication as I have battled insomnia since I was a young teenager. my medications are in the image at the top of this post. When my doctor said “lifestyle medications”, she meant that more than one of my medications became necessary due to being so overweight. I had always felt that but never had such a poignant label for it.

Reducing the need for medications and losing weight are both great complementary goals. I may not totally eliminate some of them. High blood pressure runs in my family. My mother, my brother, and I were all diagnosed before we hit our 30’s. But if I lose enough weight, my heart won’t have to work as hard. Plus, exercise will make my heart stronger (after all, it IS a muscle). Exercise and maintaining a healthy could help regulate my thyroid. A proper diet and weight control can also help to eliminate the need for medications to treat Type II diabetes. I had actually accomplished this about 10 years ago only to have it come back when the pounds packed on again in the years that followed. Will I get rid of the CPAP machine for sleep apnea? That’s unlikely. My father also has sleep apnea and probably weighs at least 100 lbs. less than I do. Still, I DO require less CPAP than I did 5 years ago. As a matter of fact, I require less CPAP than I did when I started it 13 years ago.

There is STILL light at the end of the proverbial tunnel for me. More importantly, the tunnel is only a part of my journey (not the entire ride). I have also added another exercise to my routine (more on that next week). So, I took three steps back but I am still forging ahead. Thank you all for your feedback. It helps me to keep working so I can have less of those little round bottles in my arsenal.

IT’S ALL ABOUT ROUND!

The solution is simple.

The solution is simple.


I’d Rather Walk A Plank Than Do One

The solution is simple.

The solution is simple.

Howdy folks,

It’s Round Shane once again with another installment. Once again, I make tiny baby steps in the right direction. I lost 1.8 lbs since last week. While I am happy that this means I am still losing weight, I can’t help but notice other things. First of all, the amount of weight lost form one week to the next has gotten smaller. I lost 2.5 lbs. the first week. If this trend continues, I will either yield a zero pound loss or actually regain weight back. Clearly, I need to find a way to step things up. With that in mind, I did two things. I decide to add another kettlebell set to my routine (basically repeating the set that I was only doing once). From there, I must work up to increasing the repetitions and getting a heavier weight. Clearly what I am doing is not enough. I KNOW I can do more without hurting myself.

It is also with this “step it up” attitude in mind that I introduced another exercise to my routine – the plank. I did my first set of planks tonight using a YouTube video that you will see at the bottom of this post. I managed to eke out 3 sets of 20 second planks. As I lay collapsed on my wife’s pink yoga mat (Don’t judge. I’m not buying another one while this one is intact)….anyway…as I lay collapsed on the manly yoga mat, I wondered to myself: Why have I never done planks before? Maybe it’s because they REALLY hurt and I sweat like a used car salesman in church. Oh MY LORDY! I would rather walk a plank than do one any day. Still, I will continue to do them. The adage of “No Hurt You? No Virtue!” definitely applies here. I am 48 years old. I’m not dead yet. I WILL improve. I WILL stick with it. I WILL get healthy.

Lastly, I also noticed that I caught myself making excuses for not losing more weight. After all, it was Halloween this past weekend. Everybody slips on Halloween. Perhaps that MAY be true but here’s the deal. Thanksgiving is less than a month away. That is going to be a huge challenge for me. Then of course there are Thanksgiving leftovers (another slippage opportunity). Less than a month later, there is Christmas and all the confectionery goodies that lead up to the holiday. Less than two months from that holiday is my birthday. Two days later comes Valentine’s Day. In less than four months, one occasion after another chips away at my willpower and could potentially get me farther away from my goal to get healthier. If I DO slip, there is the risk that I gain the weight back or, God forbid, weigh more than when I started. If history is any indication, this will greatly upset me and I will drown my sorrows in a double bacon cheeseburger then lie in bed grumbling about how engorged I feel. And, OH YEAH, Easter is right around the bend from Valentine’s Day. It just continues IF I let it. This is simply what is known as a vicious circle. Why did you eat that? It was a holiday, everybody does it on this holiday. Why did you gain weight? Because I ate too much. Why are you so sad? Because I weigh so much and it makes my family worry (and I worry too). Would you like fries with that? Yes, please but just give me water with lemon to drink. I am watching my weight after all. It’s time for me to take accountability and stop making excuses. I can expect that the holidays will be challenging. However, it is NOT a done deal that I will surrender to the challenge.

There are only two possible outcomes to any endeavor – Results and Excuses. The two CANNOT coexist. You either have one or the other. Below is the plank routine that is now part of my workout set. It’s time for me to destroy the vicious circle of excuses before it eats my willpower and chips away at my health.

So it was another of tiny baby steps FORWARD. I am less happy this week but, as they say in Georgia, I am bound and determined.

I look forward to posting again next week. Please feel free to like my post, leave a comment, and tell a friend.

You can also look for new images on Pinterest and follow me on Twitter.

IT’S ALL ABOUT ROUND!