Thursday, May 7, 2009
Update 7 May, 2009
I am down to 207 but not being able to drop much recently. I had a flair-up with my back and have not been as aggressive with the exercise. Good news is the weight is not going up much and by staying on the program I am able to control the weight. I wish I could report that I had lost more but summer is coming and more outside opportunities for exercise should help.
Tuesday, March 24, 2009
24 March Update
This month has been a bit up and down in the weight department. Troy, my son and business associate, and I travelled together to work with PGA pro Ben Crane at the Honda Classic in beautiful Palm Beach Gardens Florida. We walked the entire golf round every day for 3 days and 9 holes for two others. Our thinking was that because we were walking so much that we did not have to count our calories and that we could eat anything we wanted and probably lose weight. We were wrong. When I weighed after coming home I had gained 3 pounds in one week and it has taken three weeks to get it off. Bummer!
So, we are just under 209 and this will not happen again. I have learned that you cannot reward yourself by over-eating. Walking does burn calories but prime rib puts them back on.
So, we are just under 209 and this will not happen again. I have learned that you cannot reward yourself by over-eating. Walking does burn calories but prime rib puts them back on.
Friday, February 27, 2009
Weight Change Update 2.27.09
I am at 210, and dealing with the frustration that weight loss is not linear. The weight you lose is not a function of your caloric intake on a daily basis, if is a function of it over time. There are other factors that determine exactly what you weigh today. I weigh the same time every day, after exercise and a shower and I would like for the weight to go down every day but it just does not happen even if I stay under my intake goal. I should have lost 4 pounds since my last post and I have only lost 2 even though I have stayed under my daily goal and have not missed a day in exercise. That is frustrating but it is just part of the game. Good news is it is not going up so all is well.
Saturday, January 31, 2009
Weight Change Update 1.31.09
I am at 212. After what seemed to be a struggle to get under 213 I was please to see it happen. I have been consistent with my exercise and calorie reporting and have taken down my Directive Affirmation because the 21 day period has expired. My new self-image seems to be consistent with the demands of the Directive Affirmation so I am satisfied that it has worked. I am eating fish instead of beef at restaurants when I can which is helping with the calories. I like fish. Good thing, huh?
Friday, January 23, 2009
Weight Change Update 1.23.09
We are at 213.5 and we have been up a bit since the last post due to my trip to Jacksonville, FL to speak to the PGA and now I am back on track. On that trip I had time to kill in the hotel and downed an entire can of almonds before I noticed that I had consumed over 800 calories in two days in the hotel just on these snacks. I will pay more attention next time. Gotta remember to read the calories.
I found that exercising on trips is a key. I have only missed one day on my cardio since Jan 1. I am proud of that. I am still on track even with the hiccup in Jacksonville but I need to continue to stay focused. I still cannot tell that I have lost any weight and the last few times on the scales left me searching for patience.
I am solid with my Directive Affirmations and in logging my calories.
I found that exercising on trips is a key. I have only missed one day on my cardio since Jan 1. I am proud of that. I am still on track even with the hiccup in Jacksonville but I need to continue to stay focused. I still cannot tell that I have lost any weight and the last few times on the scales left me searching for patience.
I am solid with my Directive Affirmations and in logging my calories.
Thursday, January 15, 2009
Weight Change update 1.15.09
We are at 214. There is good news and bad news about this. First the bad news. I cannot tell that I am losing weight yet. You know, if you are carrying around about 70 extra pounds of useless weight dropping only 5 pounds just doesn't seem to make much of a difference. But here is the really good news; I have managed to exercise every day, I have not missed a day in recording my calories, I have read and rehearsed my Directive Affirmations every day and I have lost 10% of my goal of losing 50 pounds in about 15 days.
Weight change will not be permanent unless there is a change in a person's self-image. The self-image contains both habits and attitudes. Changing habits begins with changing behavior. Changing attitudes begins by changing priorities. I have begun to do both. My eating habits, recording habits and exercise habits have changed. Also, it is a huge priority now for me to drop this weight. I think about getting slim every time I read my Directive Affirmation. At present my self-image is still fragile and I need to stay disciplines to continue on this track. I appreciate so much the dozens of encouraging emails I have received on this effort.
Weight change will not be permanent unless there is a change in a person's self-image. The self-image contains both habits and attitudes. Changing habits begins with changing behavior. Changing attitudes begins by changing priorities. I have begun to do both. My eating habits, recording habits and exercise habits have changed. Also, it is a huge priority now for me to drop this weight. I think about getting slim every time I read my Directive Affirmation. At present my self-image is still fragile and I need to stay disciplines to continue on this track. I appreciate so much the dozens of encouraging emails I have received on this effort.
Monday, January 12, 2009
Weight Change Update 1.12.09
Here is what as happened to me so far. First I began to track my food intake and discovered that much of what I like to eat is not going to survive a 1700 calorie a day limit. Nothing has to go completely but fast food and big portions are not going to get me under that total. So, how am I doing?
I have been on the program for 12 days and I have not missed a day of exercise. I am dripping wet after just 20 minutes on the elliptical I use at home. Guess I am really out of shape. I find that the first six minutes are uncomfortable but the rest of the time is doable and although not fun it is no problem for me.
I have managed to stay under 1700 calories every day except for last Saturday when Helen and I went out to eat at Ruth's Chris Steak House to celebrate our birthdays and that day I topped out at 1855. I should not gain too much from that day as several days before the intake was below 1600 in a row. The real test will be how I do in the long haul.
I weigh 216 today which is a loss of 3 pounds. The first 2 came off rather quickly with the last pound taking longer but I am satisfied that the program is doing what it is supposed to do.
See you soon.
Lanny
I have been on the program for 12 days and I have not missed a day of exercise. I am dripping wet after just 20 minutes on the elliptical I use at home. Guess I am really out of shape. I find that the first six minutes are uncomfortable but the rest of the time is doable and although not fun it is no problem for me.
I have managed to stay under 1700 calories every day except for last Saturday when Helen and I went out to eat at Ruth's Chris Steak House to celebrate our birthdays and that day I topped out at 1855. I should not gain too much from that day as several days before the intake was below 1600 in a row. The real test will be how I do in the long haul.
I weigh 216 today which is a loss of 3 pounds. The first 2 came off rather quickly with the last pound taking longer but I am satisfied that the program is doing what it is supposed to do.
See you soon.
Lanny
The Mental Management Goal Setting System I Used
OK, here is the first of many updates on my journey to change my weight and physical well being. The first step has already been accomplished; setting the goal. I thought I would review the Mental Management Goals Setting System I am using. It has 10 simple to understand steps:
1. Define a goal worth trading your life for. - Weight 169 and become physically fit.
2. Set a date. - prior to Dec 31, 2009
3. List the pay value - Look great, feel great and extend my life.
4. List the obstacles - My attitudes and habits about food and exercise.
5. Formulate a plan - Get an accurate evaluation of my current fitness by meeting with my physician and trainers. Lose a pound a week for 50 weeks. Change my eating habits and attitudes about food, change the type of exercise I do and become more consistent with it and to record my intake of calories on my website. Example - Begin by doing at least 15 min of cardio a day with heart rate at 130 BPM, Perform the isometrics or other exercises suggested by my trainers and eating no more than 1700 calories per day. I record everything I eat on my website at www.livestrong.com.
6. Evaluate the plan - How will this affect my fundamental values, my family and my business. - No conflicts in any of these areas.
7. Put the plan on a calendar. - I exercise every morning and I put what I eat on my website prior to going to bed at night.
8. Stay focused and keep up. - No problem here. I run a family owned business and they are all watching me like a hawk.
9. Hang on until the end or trade up. - Nothing to trade up to better than this on my health list so far.
10. Never reach a goal without setting another one to attempt when you have reached this one. - Keep it off.
1. Define a goal worth trading your life for. - Weight 169 and become physically fit.
2. Set a date. - prior to Dec 31, 2009
3. List the pay value - Look great, feel great and extend my life.
4. List the obstacles - My attitudes and habits about food and exercise.
5. Formulate a plan - Get an accurate evaluation of my current fitness by meeting with my physician and trainers. Lose a pound a week for 50 weeks. Change my eating habits and attitudes about food, change the type of exercise I do and become more consistent with it and to record my intake of calories on my website. Example - Begin by doing at least 15 min of cardio a day with heart rate at 130 BPM, Perform the isometrics or other exercises suggested by my trainers and eating no more than 1700 calories per day. I record everything I eat on my website at www.livestrong.com.
6. Evaluate the plan - How will this affect my fundamental values, my family and my business. - No conflicts in any of these areas.
7. Put the plan on a calendar. - I exercise every morning and I put what I eat on my website prior to going to bed at night.
8. Stay focused and keep up. - No problem here. I run a family owned business and they are all watching me like a hawk.
9. Hang on until the end or trade up. - Nothing to trade up to better than this on my health list so far.
10. Never reach a goal without setting another one to attempt when you have reached this one. - Keep it off.
Lanny's goal to drop 50 lbs.
Have you ever thought about making a resolution around this time of year? This is a great time to set goals and make changes in your life. Well, I thought I would let you in on one of my resolutions and show you how Mental Management can help you to reach yours. I am 62 years young but I am severely overweight and I am ready to do something about it. I have visited my doctor, had a battery of exams and he is monitoring my weight loss plan. I have had an evaluation with a personal trainer (Randall Hunt) and he has informed me that I need to gain strength and he has put me on a program to do just that. So, I plan to use some Mental Management techniques to aid me in the process of losing over 50 pounds during the next 12 months and I thought I would keep you informed in the meantime on my progress.
Losing weight for someone my age might be one of the most difficult things a person can do, I have tried to drop pounds before with little success but I am determined to succeed this time by going all out in the process. I will use 3 proven techniques that we teach to achieve my goal. 1 - Mental Management Goal Getting, 2 - Directive Affirmations and 3 - Accountability to others.
I have set a goal to weigh 169 pounds or less by the end of 2009. At the beginning of my goal I weigh 219. I plan to lose at least 1 pound a week for 50 weeks. I have determined that I can lose at least one to 1.5 pounds a week if I can keep my caloric intake under 1700 calories a day and exercise as planned. Please do not attempt this without supervision by professionals. I am also taking Nutrilite XX vitamins and drinking 8 full glasses of water each day. I have found a website on the Internet that will allow me to document all of the daily intake of food and exercise. I have chosen Lance Armstrong's site at www.livestrong.com. Check it out. It is free and full of helpful information. There is even a free application for your IPhone if you have one.
I have written a Directive Affirmation and I have posted it in 5 key points around my home. One copy is on my refrigerator door, one is on the pantry door, on is on my computer monitor, one is on my bathroom mirror and one is on the chest of drawers in my closet. I will imprint this directive affirmation at lest 10 times per day over the next 21 days.
Here is my Directive Affirmation:
I am on my way to becoming physically fit. I feel great, look great and I have extended my life. I record what I eat and what I exercise on my website at www.livestrong.com daily and I keep my net calorie intake below 1700 calories a day. I exercise on my elliptical keeping my heart rate over 130 beats per minute for at least 15 minutes and do my isometrics daily. I am on my way to becoming physically fit.
I will upgrade these exercises as my trainer and doctor recommends. At this rate I should reach my goal on time. I plan to keep you updated on my progress of losing 50 pounds of excess, unwanted, unhealthy, useless, energy-burning, ugly, FAT!!!!! I hope you will keep me in your prayers, hold me accountable and encourage me. If you are overweight perhaps you would care to join me on my journey. I promise to encourage you if you will send me an email describing your goal to lose weight. I know we can do this together with Gods help. God bless us one and all. --Lanny Bassham info@mentalmanagement.com
www.mentalmanagement.com
You can learn more about how to keep Directive Affirmations and the Mental Management Goal Getting System in the Mental Management Seminar on DVD and Lanny's Book "With Winning in Mind"
Losing weight for someone my age might be one of the most difficult things a person can do, I have tried to drop pounds before with little success but I am determined to succeed this time by going all out in the process. I will use 3 proven techniques that we teach to achieve my goal. 1 - Mental Management Goal Getting, 2 - Directive Affirmations and 3 - Accountability to others.
I have set a goal to weigh 169 pounds or less by the end of 2009. At the beginning of my goal I weigh 219. I plan to lose at least 1 pound a week for 50 weeks. I have determined that I can lose at least one to 1.5 pounds a week if I can keep my caloric intake under 1700 calories a day and exercise as planned. Please do not attempt this without supervision by professionals. I am also taking Nutrilite XX vitamins and drinking 8 full glasses of water each day. I have found a website on the Internet that will allow me to document all of the daily intake of food and exercise. I have chosen Lance Armstrong's site at www.livestrong.com. Check it out. It is free and full of helpful information. There is even a free application for your IPhone if you have one.
I have written a Directive Affirmation and I have posted it in 5 key points around my home. One copy is on my refrigerator door, one is on the pantry door, on is on my computer monitor, one is on my bathroom mirror and one is on the chest of drawers in my closet. I will imprint this directive affirmation at lest 10 times per day over the next 21 days.
Here is my Directive Affirmation:
I am on my way to becoming physically fit. I feel great, look great and I have extended my life. I record what I eat and what I exercise on my website at www.livestrong.com daily and I keep my net calorie intake below 1700 calories a day. I exercise on my elliptical keeping my heart rate over 130 beats per minute for at least 15 minutes and do my isometrics daily. I am on my way to becoming physically fit.
I will upgrade these exercises as my trainer and doctor recommends. At this rate I should reach my goal on time. I plan to keep you updated on my progress of losing 50 pounds of excess, unwanted, unhealthy, useless, energy-burning, ugly, FAT!!!!! I hope you will keep me in your prayers, hold me accountable and encourage me. If you are overweight perhaps you would care to join me on my journey. I promise to encourage you if you will send me an email describing your goal to lose weight. I know we can do this together with Gods help. God bless us one and all. --Lanny Bassham info@mentalmanagement.com
www.mentalmanagement.com
You can learn more about how to keep Directive Affirmations and the Mental Management Goal Getting System in the Mental Management Seminar on DVD and Lanny's Book "With Winning in Mind"
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