Jammin' January

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Welcome to 2012 everyone! Who else is as excited as I am for what it can hold? Who else set some great fitness goals for the 366 days 2012 holds? I am coming off one of the best months I have had weight loss wise in awhile: Dynamic December.

Here is the biggest thing I hope to accomplish this month ... hit my new goal weight. That means I need to lose 4.2 lbs this month. It will be tough with my work schedule picking up, but I am going to give it a whirl! And here is my motivation:

So let's get on to a new phase: Jammin' January! Catchy? Maybe? No?

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1) #100ozchallenge - This is actually the first challenge that I started on my own! I have even had 15 people say they are interested in participating. Woo! I feel wicked cool. Okay, that wasn't cool. Dammit!

Anyway, this is a pretty simple challenge: drink at least 100oz water a day. That's it. Keep yourself hydrated during the winter months. I just saw on twitter today that "Dehydration can cause ageing & can slow down metabolism as much as 3%" - I am here to not let that happen! Stay hydrated!!

2) #plankaday - This has been lifechanging for me. I am not one for crunches, especially with my back injury, so this is a great way to get some core work in without sitting and doing a bunch of crunches - I don't want to do - on the floor.

This program was started by Dr. Sherry Pagoto (@drsherrypagoto) and is open to interpretation. For me, I started with doing a 60 second forearm plank every day for a week. The next week I upped it by 5 seconds and did 65 second forearms planks every day for a week. I did 5 second increments until I could hold a forearm plank for 120 seconds - yes! I can hold a plank for 2 minutes. Ahhh, I never thought that was possible.

I am now working on improving my side planks. This week I am doing 2 60 second straightarmed planks and 2 45 second straightarmed planks on both sides.

I am going to continue to do my #plankaday every day. I am enjoying the versatility and loving the #plankaday community.

3) #30for60 - The #30for60 challenge was created by Samantha (@runcupcake) and Jim (@runbikesurf). The jist is to keep people moving for a minimum 30 minutes every day for the next 60 days (so December 1-February 1). This will helpfully be an easier task for me since I will be using the same activity for Weight Watchers, #30daychip & #30for60. But, I will take as much motivation as I can.

This challenge does have a possible prize attached to it, but I don't usually get caught up in those since I don't usually win contests. :P

4) #back2basics - I think this is a great challenge and it was a huge success for me last month. I also like this challenge (started by Colleen - @tryn2bfit) because it again leaves the choice of what you focus on up to the individual. I think that is a great way to keep people's attention and driven when they are working on something extremely personal.

For me, I will be focusing on hitting all 6 of the Weight Watchers Healthy Guidelines. Every day of the month I will be sure to have my required amounts of liquids (water), fruits/veggies, vitamins, dairy, healthy oils & exercise.

5) #FT100- This is an amazing challenge set up by a couple of my fellow #FFCheer peeps. For me, it was a no-brainer to join. The deal: run 100 miles by January 31, 2012 - roughly 62 days). This works out to about 1.6 miles a day or a little over 11 miles a week.

Unfortunately, I have been derailed in this challenge due to a recent IT band/patella injury so with 30 days remaining I am just 34 miles in to the 100 needed. It's okay. I am going to keep trying and get back to it whenever my Physical Therapist gives me the a-ok.

6) #30daychip - I owe a lot of success to the man that created the #7daychip/#30daychip program: Brad Gansberg (@bradgansberg). He has been a great motivator and has gotten me back on track more times than I can count.

This is yet another great challenge that you set for yourself. I have done a few different #7daychip topics, which you can see here.

The basic premise is to do something healthy for seven consecutive days ... or if you are feeling like you want a real challenge you can go for 30 or 100 days.

For this, #30daychip (which today marks Day 36) I am looking to track my food every day. That means: log it into Weight Watchers eTools, write it up as a food log post on my blog and Facebook/Tweet it out.

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What will you be doing to make the most out of your own Jammin' January?

Dynamic December Recap

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On December 1st, I laid out six challenges that I wanted to complete during the month of December. I know people thought that was a lot, but I knew that many overlapped making the process a tad easier. Well, I can happily report that I not only completed the six tasks (pending injury), but I managed to lose 9 lbs during the last month. 9 whole pounds. Wow! I am pretty pretty pretty darn proud of myself.

This month helped me get back on track after an October and November when I felt I was slowly losing control on my eating habits. But now, I have been able to keep them under control for the past 35 days - ever since I got back from my Honeymoon ... and man do I feel good. :)

I feel in control ... strong ... healthy ... lean ... and most importantly: happy with where I am at right now.

I never really imagined that I would walk in to the gym and type my weight into a machine that started with a 1 then a 5. :)

Let's go through some of the challenges themselves...

1) #hlgFitGift - This challenge actually ended on Christmas Eve. It was a 90-day challenge and my goal was to work out for 30 min each of those days. I wasn't as focused at the beginning of the challenge, but I was able to knock out 30 min of activity every day from November 27-December 24. I had a little Healthy Loser Gal (Jan, who ran the challenge) on my shoulder making sure I hit the gym or the Lakefront.

2) #plankaday - This has been a challenge I have been involved with since August. I am feeling a long stronger since starting this. I am not a crunches type of person so doing planks is a great ab workout without having to get on the floor and do a bunch of crunches. Plus, planks don't bother my old neck injury like crunches do. This is a challenge I will keep with me for a loooong time. :)

3) #30for60 - This is an ongoing challenge that I will also keep participating in in 2012. It started December 1 and continues through the end of January. Goal is to complete at least 30 min of activity every day. This is great since Weight Watchers recommends the same thing so it really drives me to get to the gym in the mornings.

I actually told Samantha who started the challenge in a tweet the other day how much I enjoy putting my workouts in my excel spreadsheet and looking at how much I accomplished in the first month of the challenge. Can't wait to keep rocking it in January.

4) #back2basics - This has been the challenge that has changed me the most over the past 31 days. I decided that my goal would be to accurately track my point, complete the 5 Weight Watchers food healthy checks, measure my food and write down everything I eat and drink every day ... just like in the beginning of my Weight Watchers journey.

Wow! This has given me more than I could've thought. Besides losing 9 lbs and getting me within 4.2 lbs of my new goal weight, but I am feeling healthier and enjoying my well balanced diet. But, don't get me wrong, I still enjoy Chinese food, wine and tater tots ... just in moderation and built into my game plan for the week. :)

I will be continuing this challenge for as long as I can.

5) #FT100 - Well this challenge has been derailed by a recent IT band/patella injury, but as soon as I am cleared to get back to my normal running routine - I will pick up right where I left off!!

6) #30daychip - This has been another great motivator. I started this on November 27 when I got back from Hawaii. My #30daychip has been 4-fold: complete my daily #plankaday (also fulfilled #2), exercise for at least 30 min (also fulfilled #1, 3 & 4), track everything (also fulfilled #4) and to complete all 6 of the Weight Watchers Healthy Checks (also fulfilled #4). I have successfully checked off these four things for each of the past 35 days (today is day 36)! Again, I am going to keep this one going as long as I can...

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Now comes the big decision ... after such a success Dynamic December, what will I challenge myself to accomplish in January? Plus, I need a catchy hashtag name! ;)

Cheers to 2012!

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I've never been a huge New Year's Resolution person - probably because my resolution was always to lose weight and I could never focus enough to make that happen. In 2011, I had planned to make some resolutions, but as I entered the year with my back injury I decided to just focus on that and let the year progress as it did.

Wow! Things happened in 2011 that I never thought possible: my wife & I got to go on our honeymoon to Hawaii and I wore a bathing suit in public without feeling like a whale on the beach; I was picked as a "Success Story" by Weight Watchers not once, but on three separate occasions; I entered the year in the 180s and left in the 150s; I've cut four minutes off my 5k time and got it down to 25:34 (my PR); and finally, I was chosen as one of 7 people featured in a TimeOut Chicago issue about weight loss. (Thought I still haven't seen the article in print)

So what could I possibly want in 2012? Let's see what we can come up with:

1.) Thanks to my pal Mel, this one is easy: "makin' 2012 my Weight Watchers bitch" Oh yes indeed Mel, I am right there with you. :)

I hit my first WW weight goal (164) in 2011 then decided to lower my goal weight to my doctor's recommneded # (155). I am just 4.2 lbs from that goal so my goal for 2012 is to become Lifetime! (That means hit my goal weight and hold it for six consecutive weeks)

2.) Depending on work scheduling, I would love to become a Weight Watchers receptionist and then a Weight Watchers Leader. Many people have told me I should become a leader and after much consideration I agree with them. I would love to share my journey with more people and help them with their own weight loss journeys. Weight Watchers has done so much for me and I would like to pay it forward.

3.) Run. Just run.

But also continue to improve my running. I would love to cut even more time off my 5k PR. Hey! Anything is better than where you started, right?

4.) Weight Train. I am a cardio machine, but am always hesitant to venture on to the weights floor because I think people will judge my upper body strength, or lack of it. I will push out of my comfort zone and work out for me.

5.) Not only finish, but dominate the Savannah Rock 'n' Roll Full Marathon. I finished my one and only marathon in about 5:59 so I would love to finish this one in less than 5 hours, but either way I will not finish third to last like in 2006.

6.) Blog. I would love to continue to improve my blog and share my story with others. I cannot believe how far the blog has come in just seven months so I can only imagine what will happen after a full year.

7.) Push myself farther in my Twitter challenges. #7daychip, #back2basics, #30for60, #FT100, #100ozchallenge, #plankaday, and another others I may come across.

8.) Work on my self image. It is a progress, but I need to keep working on ending my self-deprecating comments.

9.) Stay positive. No matter what is thrown at me. I need to keep thinking about the positive things in my life. I always need to remember how far I have come.

10.) Explore. Flourish. Cherish. Share. Live.

2011: A Year In Review

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I don't really consider 2011 starting until the end of May. Why you ask? Well, two big changes happened in my life at the end of May: 1) I started this wonderful little slice of the Internet I like to call, Weight Off My Shoulders.

2) I was finally cleared by my doctor to resume all activity. Resume activity from what? Well that lovely back injury - herniated disc - that led to a microdiscectomy on January 28, 2011.

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2011 started out at a low point for me. The back injury I suffered really sent me into a little depression. I was cruising along activity wise and weight loss wise during the 2010 (okay not as much weight loss wise, but definitely workout wise) and being forced to stop it all blindsided me. I have realized over time that I neeeed those endorphins. They really do help stabilize my mood, help me react to situations in a more positive way and really overall just keep me levelheaded. :) Not to mention, the gym/heading out for a run is the only alone time I get at the gym ... and we all need some me time.

Thankfully I have a very understanding wife who put up with me during that whole period ... even when I didn't want to deal with myself. You never realize how important your back is until it is taken away from you. You drop a sock? Nope, can't bend over. You want to roll over in bed? Nope, not unless you want to take the extra 15 minutes it takes to slowly, but surely inch your way over. (My wife finally did get me one of those grabby things that helped me pick up everything I dropped :))

My doctor finally laid down and the law and I went under the knife on January 28. I cannot put into words how much better I felt when I woke up in the recovery room. Tingling down my leg? GONE! Ability to point my toe and not have it get stuck on the sheet due to lack of strength in it? BACK!

Oh glory glory day!

The biggest thing I learned during the whole ordeal: NEVER take moving/exercising/living for granted. For that whole time, I was stuck in the house or allowed to hit the gym - to walk. Just walk.

Since being okayed to return back to work, I haven't allowed myself to accept any excuse not to work out - unless I had to work for 16 hours and the gym was closed before or after, etc.

But enough of the unhappy time of the year, let's focus on June and beyond.

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The final six months of the season can be broken into three main categories: 1) running, 2) weight loss and 3) social media.

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"Running Changes Everything!"

Since the beginning of June, I completed 14 road races, which works out to roughly two a month. I managed to knock off about four minutes from my 5k time and completed my first Half Marathon since 2006. Wow! I am extremely proud of myself for what I have accomplished in a short amount of time.

I have a complete recap of my running adventures in 2011 here.

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"Weight Watchers makes me believe"

I fell in love with Weight Watchers as soon as I began in November 2009. I lost about 20 lbs in the first two months of joining and things really started changing from there. I started focus my attention more on working out and eating right than going out to bars or restaurants. It seems as if I sacrificed a lot of people when I made the lifestyle change, but I had to do it for me. (To those that have stood by me through the journey, I thank you from the bottom of my heart!!)

In 2010, I found it difficult to balance my busiest time at work and WW. I wasn't able to attend meetings and realized I couldn't succeed without the accountability of the weekly weigh-ins. I ended up losing about 9 lbs that year. I would lose then gain back, etc. It wasn't consistent.

But once my injury happened, I knew that without working out - I needed to focus on my eating habits otherwise all my hard work would be out the window. I mean I managed to lose about 10 lbs while being injured - not many people could say that.

I began 2011 at 186.4 and I am ending 2011 at 159.2. That is an impressive 27.2 lbs weight loss this year and a weight I cannot remember being at ever before.

This year ... it clicked. I was able to attend meetings almost every week thanks to having Weight Watchers at Work and this dear space of heaven on the internnet kept me accountable - not to mention twitter, facebook and a small group of people I text my weigh-ins to each week.

In addition, I focused on completing all 5 of Weight Watcher's healthy guidelines every day and let me tell you my body feels the difference.

In 2006, I dealt with, and still deal with, a bad eating disorder. I turned to my wife the other day and said, "How did I go through that time not eating? I mean for months I lived on crackers." Now, I don't fear eating as much because I know I am fueling my body for my workouts and runs. Weight Watchers makes sure I am getting all the nutrients and protein I need. That is not to say there isn't a day that goes by I don't think about where I have come from, but I am trying to live in the moment. Think about the now.

Never in a thousand years would I have thought that I would be sitting here after having lost 50 lbs, having hit my first goal weight, having hit the 55 lb loss, to set a new lower weight loss goal. I sit here 58.2 lbs lighter than the 217.4 lb person that walked into that first Weight Watchers meeting. I am just 4.2 lbs from my new weight goal.

Now on the horizon? Thoughts of being a Weight Watchers leader and pass on the knowledge that I have gained, and continue to gain, during this weight loss journey.

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I never thought I would be such a social media nerd...

I joined Twitter for work, but it has given me so much more in the few years I have been active on it. Twitter opens the door for new relationships that motivate me, push me and pick me up when I need a friend. (Shoutout to my Weight Watchers, #plankaday, #7daychip/#30daychip, #FFCheer &#FitFluential families)

I have found countless Twitter challenges that have helped push me in my workouts and weight loss journeys. I have been able to inspire others with my words and stories.

Through Facebook, I have found people who are also battling the bulge (giggity). People who are going through exactly what I am. People that can push me, support me and in return I can do the same for them. We don't even need to be in the same city, state or even country!

The biggest change for me this year was this little space. I need to thank my wife for pushing me to start this blog. This has given me a space to share my successes, my failures, my struggles and my triumphs. So thank you all for allowing me to take up this space on the world wide web. ;)

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So I think my top three moments in this year would have to be...

3) Completing the Rock 'n' Roll Half Marathon on August 14 less than eight months after having major back surgery.

2) Being chosen by Time Out Chicago to be featured in their recent fitness magazine.

1) Having a wife that stuck by me through the tough times and was there to celebrate the highlights with me ... and a couple of cute pups!

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So 2011, you started out rough, but ended on a pretty high note ... Here's to hoping 2012 keeps that note going higher and higher!! :)

Truth Tuesday – 2.2 lb Loss

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I really owe a big thanks to @tryn2bfit for coming up with the #back2basics challenge for December! (I will be carrying it into January for sure!) Not only am I feeling stronger and more in control, but I am seeing major results on the scale. My home scale was telling me to expect a 1.8 lb loss, but instead I saw ... 2.2 lbs gone! Wha wha?? :) Today: Lost 2.2

Starting Weight: 217.4

Today’s Weight: 161.4

Total Lost: 56.0

Pounds From New Goal: 6.4

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Since starting the #back2basics challenge at the beginning of the month, I have lost 6.8 lbs! :)

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I can't believe I FINALLY hit the 55 lb mark. I originally hit the 50 lb mark waaaay back in July (July 5th to be exact). Wow that is a looong time ago. I can't believe it has taken me over five months to finally cross the threshold of 55 lost. But, I know - that is life. It also gets a lot harder to drop big numbers the closer you are to your goal weight (and technically I am past my original goal weight).

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My new goal is to try and hit 25 lbs lost in 2011. Right now I have dropped 23.8 lbs since my first weigh-in in 2011 (January 4). I would need to lose 1.2 lbs at my weigh-in next week. Since work is closed, I will be going to a center meeting (Dec 27 at 8:30am). This meeting will be 3 hours earlier than my normal meeting so I am not sure if that will affect my #s at all. But, I am just going to keep doing what I am doing and hope to see some good results.

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I actually sat down and looked at my WW numbers this weekend:

11/2/09 to 1/5/10 - 22.4 lbs lost 1/5/10 to 1/4/11 - only 9.8 lbs lost 1/4/11 to present - 23.8 lbs lost

Total 56.0 gone!

You can really see that something happened in 2010 that slowed me down. During that time, work was so busy that I rarely got to attend an actual WW meeting. I really think that killed my progress. I was only accountable to myself and we all know how much easier it is to lie to ourselves than the WW scale.

But, I am happy to see that I was able to refocus myself and come back strong this year. Having the meetings at work have done wonders for me - and my coworkers. :) I was really lucky to have the experience. I only hope that we are able to get 20 people in April so we can restart the at work group after it ends on January 17.

Thankfully my boss is super supportive and is letting me come into work a little late on Tuesdays so I can keep attending meetings (8:30am at Wilson Yard). I need those meetings to continue my success ... since we all know this is a lifelong journey!

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How was your Truth Tuesday?

Halfway Through Dynamic December

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Okay folks, I know I say this all the time, but how does time pass so quickly? How am I already halfway through my Dynamic December challenge? How is 2011 over in just 15 days? Okay ... I'm back! I thought since we are at the midway point of the challenge that I would let you all know how it is going.

I am feeling great and in control this month. I ended September on such a high note that I was really upset with myself for slacking in October/November. I have lost 4.6 lbs so far this month and am just 0.6 lbs from my lowest, which I hope to hit on Tuesday's weigh-in.

Besides, seeing the results on the scale. I am just feeling healthier overall. I have been working to hit all of my WW Healthy Guidelines every day, as well as getting in at least 30 minutes of activity.

The #back2basics challenge has taken me back to the time when I first joined WW. When the excitement was still there - well it was the honeymoon phase. :) But, I think over time you lose the love sometimes. You can get tired of looking up the points or having to plan food out for the week. Since starting the #back2basics challenge, I have realized how important those little steps are to continued success. I need to take the time for me.

I don't mind decomposing my salad in order to weigh out the chicken or the croutons, etc. I actually feel empowered after doing it.

The #hlgFitGift, #plankaday, #30for60, #30daychallenge, #FT100 & #30daychip components all overlap, which is why I can do six challenges at once. ;) This has helped me put the excuses to the side. I can get up and get to the gym. The challenges hold me accountable to that. I am asking myself to take 30 minutes out of my day for me - that shouldn't be too hard. Right?

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How are you doing with your December challenges? Are you ready to go towards 2012 on a healthier note?

Truth Tuesday - 3.4 lb Loss

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I was looking for a good weight loss this week after the gain last week. I was trying to lose all 5 lbs, but I knew that wasn't realistic so I am pretty happy with what I did see. I lost ... 3.4 lbs!! :) Today: Lost 3.4

Starting Weight: 217.4

Today’s Weight: 164.8

Total Lost: 52.6

Pounds From Original Goal: 1.8

Pounds From New Goal: 9.8

I feel amazing this week. I kicked off my Dynamic December challenge and am loving it. It is a great motivator and a community to keep me in check. :) I have gotten back to the basics of Weight Watchers - the time when I first started and I tracked, measured and looked up the points values of everything I ate ... and I am noticing the difference. Additionally, I worked out for at least 30 min everyday this week and it helped lift my energy for the week.

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This week we learned more about the new tweaks that Weight Watchers unveiled for the 2012 season. For me, I am a-okay with them. To be honest, they don't really affect me - besides losing a point on my day. I don't mind the points still dropping as long as I have enough points to fulfill my Healthy Guidelines - I can supplement the rest with water and 0pt fruits/veggies.

Since starting Weight Watchers, I have never felt hungry or deprived ... and THAT is why I think I have been able to stick with the plan and succeed.

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I am honored to have the chance to speak at not one, but two Weight Watchers centers grand openings this weekend. As I am still on this journey, I can't believe people would want to hear from me. But, I am excited. I enjoy sharing my love for Weight Watchers, exercise and the weight loss journey I am on.

I can't wait to tell you how it goes. :) And unlike the Jennifer Hudson opening ... I will actually be speaking. ;)

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Along the same lines as the WW openings, I was actually chosen to be featured in a Time Out Chicago issue about fitness. I was interviewed by the reporter and last night took part in the photo shoot. I can tell you I have never had as much makeup as I had on last night. ;) They wanted to film me doing something that I wouldn't have done before the weight loss - so they filmed me Spinning.

It was a surreal experience. I am not one used to getting my picture taken - let alone professionally. The people were super nice and I think they did a great job. Well, I will find out when the issue comes out on December 29. :)