It's 10/10/10

Unbelieveably, we're at the end of our journey. Ten months ago, we set out to lose 10 percent of our body weight before this date, and here we are, so how did we do?

Before I get to my results, I need to fill you in a little since my last post. A little over a week ago, I posted that I was at 233 pounds and still needed to lose 6 pounds to reach my goal. I haven't posted since, but I had a good week of healthy eating, except for one day where I completely gave in. That day was Friday, and I went to a fried chicken lunch that was probably more than my entire daily allowance of calories.

Obviously, this was not the best meal choice in my quest to meet my goal. However, I didn't eat any dinner that night because I wasn't feeling well.

So, I got on the scale on Saturday to see just how FAR I was from my goal, not how CLOSE I was. In what can only be described as a shock, I was almost there. 228.

I don't know why other than maybe it is just a fluctuation, plus I was fighting some bad sinus problems over the past few days, which did affect my appetite and had me craving large cups of water, which is always a great weight loss tool. Whatever it was, I was a pound away from my goal.

So Saturday, I was very good, got in a little exercise and ate very healthy, low calorie meals throughout the day. Again, I also drank plenty of water.

So Sunday arrives, 10/10, the end of the journey, and I decide to get on the scale. See below for the results.

Yep, that's legit. What is that, about 226? That would put me one pound past my goal!

To say I'm proud is an understatement. Never mind the 10 in 10 goal. I have not been less than 230 pounds in probably at least 10 years. I'm on my way to a healthy weight, and 10 in 10 was the spark to make it happen.

I hope you reached your goal as well. I don't think we're done yet! More to come.

This is going to be close

My weight this morning ... 233 ... So I'm down another pound from my last post, but that still leaves me six pounds to lose and only about 10 days to lose. That means the odds are not necessarily in my favor. Six pounds in 10 days would probably have to be considered "unhealthy" weight loss, as I would need to cut my calorie intake to a insanely low level to make that kind of move, or sweat off six pounds of water.

Does that mean I'm giving up. No way! I'm just going to continue doing what I've been doing, which is eat healthier and go for my walk and we'll see where I end up.

I'm going to do my best to make this goal, but remember, this is a lifestyle change, not a crash diet to "make weight". If I'm going to continue this plan, even after Oct. 10, then I must do it the right way!

I hope all of you are close as well. Got a great comment on my last post that everyone should read. One of our members has lost 46 lbs. so far! Fantastic!

The home stretch

The 10 in 10 program officially ends on Oct. 10, 2010. That's just a couple of weeks away.

This morning on my scale at home, I weighed 234 pounds. I started the program at 252 pounds.

So, to lose my 10% and meet the goal, I need to lose seven more pounds before Oct. 10. That's a big task, but I'm trying. The good news is that even though I haven't lost too much weight over the last couple of weeks (maybe a pound or so), I have really done a better job of controlling WHAT I eat. I am making much healthier choices, and if that's the only thing I gain from this, then I have to consider it a huge success.

Good luck to all of you who are still trying to meet your goal. You can do it, one pound at a time!

It's working

My new diet plan, that is.

If you haven't yet, go read my last post about what I have done to change my diet. It has really gotten me motivated and, I have to say, I'm doing really good!

My weight yesterday (Monday) morning - 235!

I started two weeks ago at 242, so I've lost 7 pounds in two weeks. I won't weigh again for a couple of days.

Give it a try. All I am doing is what I said in that post. I've given up some vices, and my calorie intake and how I feel are both improved!

Now we're moving!

It's amazing how a deadline can motivate you!

I have been slacking for the last few months, as I've told you, and October is coming up quickly. It was definitely time to get it into gear.

However, I also wanted to do something I could keep up with after the 10 in 10 program comes to an end. That is the lifestyle change we have talked about so much. I decided to come up with my own plan, giving up the things I knew were causing my weight to stay high.

So, what did I give up? Last Monday, I gave up:

Sugar
Milk
Fried Foods
Soda
Artificial Sweeteners

By doing that (and watching my portions more closely), I have lost 5 pounds over the past week. And you know what? It hasn't really been that difficult. I am really motivated to get on the scale and see where I am, and I don't find myself missing any foods. The only thing I really miss is the comfort of food, but I've been trying to cook meals and sit down together with my family, so I get some of that comfort.

So, that means I'm sitting at 237 pounds this morning, and I started at 252, so I have 10 pounds to go to meet my 25 percent weight loss goal. And I'm totally going to meet that goal!

The Home Stretch

As we enter August, it is now up to me to finish this journey on a high note.

I have struggled the entire time, I have not done the things I should do to lose weight and get healthy, and time is running out quickly.

I have 15 pounds to lose, and I have eight weeks to do it. Will I make it? I don't know, but I owe it to myself and to you to try my best.

The idea that 25 pounds in eight months would be easy was one that I had in my head. I just figured I would cut back on my food intake, start an exercise program and melt the pounds away. Instead, i have found myself eating more, I have not started any consistent exercise program and here I am, 10 pounds lighter than January, but 15 away from where I need to be.

It's up to me, and to us. Lets do the best we can for eight more weeks, create some better habits during that time and carry them on, even beyond Oct. 10.

The battle rages

OK, is there anyone out there who is having a difficult time losing 10 percent of their weight? Or is it just me?

Despite my best intentions, I just cannot get over this hump. Every time I want to start exercising at night, it seems like something comes up to prevent that. Usually, that something revolves my two young children.

Mornings are typically out for me because of the length of my commute and the time I have to get up to get to work on time. I'm already up before the sun every morning.

I need some motivation!!! I need to lose around 5 pounds a month for the remainder of the program to get me to my goal.

A new start

I enjoyed a quick getaway with my family over the past weekend to a popular tourist destination. We did some shopping, swimming, relaxing and such over the four days we were there. But the thing we did the most was EAT! Almost every meal was at a restaurant and we weren't ordering from the healthy menu. We were definitely in full vacation mode, ordering whatever we wanted, whenever we wanted it.

With that said, I am still hovering around my pre-vacation weight of 240 pounds. I'm still down 12 pounds from the start of the plan, so I've got 13 to lose by Oct. 10 to reach my goal.

Today, my wife and I are both refocusing. We are starting a (hopefully) more consistent exercise program tonight and I'm going to do my best to support her while she supports me. I've pretty much been doing this alone since January (except for your comments and support, which has slowed down in the heat of the summer), and it's obvious I need some help.

Our goal is to lose 5 pounds each over the next two weeks. I'll give you updates as we go along. We're going to take baby steps, and hopefully several steps will combine into substantial weight loss.

It's Hot

Man is it hot outside!

This is crazy for June. The weather folks are saying it might hit 102 degrees today in some parts of the state. That is nuts! Do I dread August!

So what does this mean for my healthy journey. It means I have two choices. I can simply avoid the heat all together and try to do some indoor exercise at the house, which I'm never very good at.

Or, I can suck it up and head outside into the brutal heat. I will definitely sweat off some weight, but I'm afraid I might pass out. Yesterday at my house, it was 95 degrees at 7:45 p.m.

I think I might try to take my walk around the block right has the sun goes down tonight. That makes for a late exercise session (around 8:30 p.m.), but it is bearable then, and I like that time of night anyway.

Any good ideas about working out without passing out?

I'm back!

At least back in the office after my weeks on the road visiting with school officials.

I'm not quite back on my healthy plan, although today is the start of the rest of the journey. I'm not going to kid you. I have been horrible over the past three weeks. My goal to not hit the drive-thru each day blew up on the very first day out of the office, and didn't improve the entire time. Time, location and limited options led me to hit the burger joint way too much, even though I tried to avoid getting too much bad food (I didn't order a combo meal the entire time). Typically, I would order a burger and a diet drink with no fries, so I don't think I gained much weight, but I certainly didn't lose any during the trip. However, it is the healthy side that really took the biggest hit. Lots of processed food.

My wife and I are scheduled for a family portrait in mid-July, so we are kicking it in gear today to lose a few pounds before then so we can look our best.

And I will do a better job of keeping the blog up to date, now that I'm back in the office.

Good luck to us all!

On the Road Again

It's the time of year where I travel around the state to visit with school health representatives at the Open-Enrollment Kick-off Meetings. While I really enjoy getting out and visiting the different areas of the state, I know I will have to be careful with my diet during the next three or four weeks. It's so easy to run through the drive-thru or swing by the convenience store for a soda or bag of chips while I'm out on the road. My downfall last year was McDonald's for breakfast. I'll do my best to stick with the plan.

Also, the comments on our blog have pretty much stopped. This was not unexpected. The shine has worn off of the program a bit, especially since we're at the halfway point and there is really nothing new to share. Feel free to comment if you like. I would love to see some more interaction. However, we'll keep blogging and Tracy will keep sending updates via e-mail to hopefully keep you motivated. As I've said before, it's never too late to start (or start over, as the case may be). Good luck.

Road Trip

My family and I journeyed to Kansas City over the past weekend to attend a college graduation event and enjoy Mother's Day with my mother-in-law. We had a wonderful time visiting with friends and family, even if it was only for a couple of days.

Now, with that said, there was an ugly monster rearing it's head all weekend. That monster was the unhealthy food monster, and boy, was it mean!

During this three-day trip, I ate fast-food twice, went to the "casual dining" restaurants twice, and ordered carryout once. I also went to two different cookouts and enjoyed various grilled meats.

So, today, I can tell I ate poorly. My pants seem a little more snug than normal, I'm sure in large part because of my outrageous sodium intake. It's just hard to eat when your schedule is so tight on the road trying to visit everyone.

So,for breakfast I had some granola and yogurt and I'm thinking salad for lunch. Hope to "detox" myself over the next couple of days.

Germ factory

I have determined that is what my home must be, as I am getting over a cold a week after getting over my second bout of stomach flu in 2010. Well, I guess that is what happens when your wife works in a school and your child brings home crazy germs from school. Feeling better today.

On the weight-loss front, I haven't gotten on the scale in the past couple of days, but I feel good and I'm sticking with the plan. Healthier choices, no late-night snacks, walking as much as I can.

By the way, for dinner last night, we had a new recipe, which was baked tilapia crusted with corn flakes, parmesan cheese and red pepper. And it was really simple to make. We just bought the frozen tilapia fillets in the bag and thawed them out in some cold water. Take one egg and two tablespoons of milk and stir together in a bowl to make the wash. In a separate bowl, add one cup of corn flakes (crushed), two tablespoons of parmesan cheese and 1/4 teaspoon of ground red pepper. Dip the fish in the wash and then the crust mixture until it is generously covered. Bake at 400 degrees 12-14 minutes until it flakes with a fork. Super quick, easy, healthy and quite tasty with some long-grain rice and green beans.

Keep on truckin'

10 in 10, Version 2.0

Now that we are coming up to the halfway point of the challenge, we've noticed that the excitement has worn off a little. This is totally understandable. I would be the pot calling the kettle black if I were to say I was still updating this blog at the same level I was before. Home and work commitments take their toll on us each day.

With that said, we are now going to try to make a push to get us re-motivated. Although I am still working to lose weight, I'm not putting forth my best effort. I'm going to try to change that with your help.

Starting immediately, Tracy Collins will begin sending out e-mail reminders to the members of the program with useful information and motivation. This will arrive in your inbox directly from Tracy, so don't delete it. Take a read and use that valuable information to assist your plan.

I am going to do a better job of blogging about more personal details surrounding my weight loss, including trying to begin a journal of my meals, which will run as a sidebar on the blog. I have to do a little blog redesign, so give me a few days to get it up and running.

The great thing about this is that we still have more than five months to reach our goals. Not a single one of us has failed this program. However, Oct. 10 will be here before we know it, so we must motivate ourselves now and follow the right path. Hopefully we can get re-motivated to get busy making ourselves healthy! Good luck!

Back to the stairs

So, over the past two or three weeks, I had completely stopped utilizing the stairs at work. It was back to the elevator for me.

Call it a lapse, or better yet, just call it laziness on my part. I just didn't feel like going up five flights of stairs at 7:30 in the morning with a laptop bag and whatever else I was carrying. I did really well for a while, but one day I just stopped.

Well, you know what. I can really tell a difference. When I was taking the stairs in the morning, I noticed that I was more alert through the morning hours (I'm sure because I kick-started my metabolism). Also, I just felt better about it.

So, this morning, I went back to the stairs. Was it difficult? Yes. Am I glad I did it. Yes.

Hopefully, I will continue this routine stay on track!

No news is good news

I'm just doing my thing. I did get on the scale a couple of days ago, and I'm steady at 239, so I'm 13 pounds down so far. We are almost halfway through this little adventure, and I'm more than halfway through my weight-loss, so that's good.

Did a lot of yard work on Sunday, and went for a walk with my daughter last night. Tonight, I think it's time to lace up the high-tops and shoot some hoops. That's the one "exercise" that not only burns some calories, but it clears my head as well. An hour of shooting and I'm stress-free.

Good luck everyone. Keep going. If you've completely stopped following your plan, you can start back tomorrow! It's never too late!

I Want Candy!

In 1982, Bow Wow Wow recorded a cover version of The Strangeloves' single "I Want Candy".

It was not the greatest song of the 80's, although it was one of the most repeated songs. And, it was catchy to say the least. I bet you're singing it to yourself right now!

IIIIII Want Candy! ... Bum ... Bum ... Bum ... ... Bum Bum! ... IIIIII Want Candy!

So why am I bring up 28 year old one-hit wonders? Easter of course!

Yes, Easter, one of the most candy-filled days of the year. The only time you can find random candy in brightly-colored vessels lying across the ground. A cornucopia of chocolate eggs, coins, bunnies and bars. One of the great days of the year.

So how did I fare on this day as it relates to my weight-loss challenge?

I ATE A LOT OF CANDY!

I can't deny it. I ate my share, that's for sure. But it's OK, because it's once a year and I enjoyed watching my two year old daughter pass up the eggs that didn't have candy (If it was hard-boiled, it got tossed right back to the ground).

So I'm back on track, with my roasted chicken breast sub for lunch (For more information, see a previous post about underground commuter trains).

Spring has sprung. Get outside and enjoy it!

Ten years!

Ten years!!!! That's how long it has taken for me to get back into a pair of size 38 slacks. But I'm wearing them today!!!

Brand new, crisp, clean size 38 slacks! Amazing. All from eating better and exercising a little. Nothing drastic, just steady.

I have purposely not weighed on the scale in some time now. I have determined at this point that steps like this are going to determine how I'm doing. The scale was bringing me down, and this has brought me right back up.

Also, I have moved to the multiple small meal approach. I have breakfast, a mid-morning snack, lunch, and afternoon snack and dinner. It is really helping with my portions at lunch and dinner, which was when I ate the most.

I will hit the scale again one day, but today, I'm simply basking in my accomplishment!

100,000!!!

That's the number of pounds the members of the 10 in 10 program started with. After adding a few new members this week, our collective starting weight is 100,667 pounds.

So that means we simply need to lose 10,067 pounds between now and October 10 to meet our goal. I actually believe we are well on our "weigh".

In a related story, I have to travel to Northwest Arkansas today for a meeting and have to go through Russellville, so should I stop at Whataburger?

A fresh start

Are you stressed?

Yeah, me neither :)

I'm beyond stressed! My stress level has been through the roof over the past couple of weeks. I have dealt with some family illness, the (hopeful) sale of my home and subsequent search for a new home, the two kids and their everyday craziness, and even some stress from my wife's job.

Is this any more than what any of you deal with regularly. Probably not. I guess I just haven't dealt with it as well as others do.

So, can you imagine what program got sent to the back burner.

That's right, I have not only completely fallen off the weight-loss wagon, but I think the wheels have run over me. I am in full comfort food mode. As I've told you before, I am an emotional eater, and the emotion is in control right now.

So, I am hoping to start up where I left off. Now that the time has changed and the days are longer, I'm hoping to add some serious exercise to the routine. I told my wife this morning that it's time to get serious again, like I was in the beginning.

I need to take some of my own advice. This is about getting healthy and living longer, so it's up to me to make that happen.

Baby steps!

Glad it's not October

I am living healthier than I was. That much is a fact. More Exercise, healthier food choices, less laziness.

However, I have just not been able to hit that next gear and really get the pounds to come off. I have been stuck at this same plateau for some time now, down 11 pounds or so from the start, but just not reaching the 230's yet.

I need some motivation. I think this warmer weather is beginning to help, but I'm hoping the time change Saturday night puts me over the top. I love that extra hour of light each night.

At least I still have time to reach my goal. And, despite my troubles, I do feel better than I did when I started.

10 in 10 hits the road

For the first time today, I had the opportunity to go out into the community and speak about the 10 in 10 program and what we are attempting.

The audience was the Arkansas Society of Certified Public Managers (I hope I got that right), a group of folks from across the state having their quarterly business meeting.

It was nice to have the opportunity to visit with a group about this program, which is still only two months old. We've come a long way, but we've still got a ways to go.

A special thanks to the group for serving me lunch. Even though they had delicious bar-b-q, beans, slaw, potato salad, fruit and cookies, I did very well, sticking with one pork sandwich, a spoonful of beans, some fruit and unsweet tea. No cookies for me!

I hope I said the right things and convinced some of them to join us on our journey.

BTW, I entered some new members in the database, and our group is only 1700 pounds short of 100,000 pounds in starting weight! I can't wait to hear see if we can lose 10,000 pounds as a group!

The Healthy Choice

I just finished my 300 calorie Healthy Choice lunch, which wasn't too bad considering.

I've been good this week so far. Last night, I enjoyed some baked chicken and veggies with my family. For lunch, I been eating smaller portions of healthier foods. I've even cut out the sodas.

However, I still can't get past the candy bowl here in the office!

Wow!

I just read in an article online that by the year 2015, 75% of Americans will be either overweight or obese. That's unbelievable to me. three out of every four of us are cutting our lives short because we can't cut back on the junk food that consumes us.

In the classic case of the pot calling the kettle black, I can't believe we have let ourselves reach this point. The largest epidemic in this country is not H1N1 or cancer or diabetes, it's obesity! (and cancer and diabetes can be linked back to your weight).

The article, which is an interview with the U.S. Surgeon General, made another good point that we shouldn't measure our health by the size of our clothing. It is possible to be healthy and not wear the smallest clothes.

I have linked the article here so you can check it out:

http://www.msnbc.msn.com/id/35564872/ns/health-fitness/

Girl Scout Cookie Time!

And yes, I bought a "few" boxes (more than four and less than six). However, believe it or not, they are not just for me. A couple of them are for my mom.

Despite my addiction to Samoas, I got on the scale Saturday just for kicks. To be very honest, I have not been as dilligent with my diet as I should be. However, I have been sticking with my core changes - healthier lunches, taking the stairs or walking more and no snacking at night.

My weight - 241. I'm actually down a pound from when I weighed about 10 days ago. So that puts me 11 down officially since we began in January. I have really slowed down as far as the amount I lose per week, but I'm still on track!

On March 14, the time springs forward, and I'm pretty excited about that. I love Daylight Savings Time because I love to get out of the house in the evening. My wife and I are already planning a family walk when we get home (by the way, that idea came from a comment on this blog!). I am not a morning person, whether the sun is up or not, and I have no problem driving to work before sunrise (I did it all Winter anyway).

So, I'm still losing weight and I've got an exercise program right around the corner. All is well!

The bottom line!

This is why we're doing what we're doing, so keep it up! Your grandchildren will thank you!

Sometimes, I really like exercise

I did something Sunday that I haven't done in a long time. I exercised for two hours!

I was playing basketball in a local gymnasium with several members of my family. We were having a really good time, and I didn't even notice the time flying by. Now, I'm not going to tell you I was running for two hours straight, because I wasn't. But I'm sure my heart rate remained at the aerobic stage for most of that two hours, because even when I wasn't playing hard, I was still shooting around and messing around.

Two things came from this little adventure:

• I realized that I really enjoy getting out and exercising when I have the opportunity. I missed pushing myself as hard as I can, even though my knees didn't accept it as well as they used to.

• I realized that my lung capacity is low, low, low. There were several times I was struggling with my breathing, but I would just relax for a minute and get my breath back. I can definitely tell that I have not done enough aerobic exercise over the past several months.

But despite those struggles, I went home feeling great, like I had really done something good for myself. I find myself looking forward to getting back in the gym and playing around again soon.

How did you do this weekend?

Birthdays, sugar highs and metabolism

So I turned one year older yesterday. I don't know that I would call this particular birthday a "milestone", as I hit 34.

But, as I lay in bed trying to get to sleep last night, awake due to my sugar high from TWO pieces of cake (Yes, I know!), I realized that it's time to take it up a notch! I was officially "not getting any younger", and I haven't done everything I can to make this healthiness happen.

A co-worker used a term a couple of weeks ago that has stuck with me since. The term was "stupid weight". So what is "stupid weight", you may ask? That is the weight that you can lose just by cutting back on the bad things you have been eating. It's that initial weight that everyone loses when they choose to lose weight, just by cutting out the tacos, pizza and fried chicken.

So why is this? Simply put, it's the balance between the calories you consume and your metabolism. A great place to start is your basal metabolic rate. This is the rate that your body burns calories when your not active. There is a conversion that you can do yourself to get an idea of your BMR (This is just an estimate). Simply multiply your weight by 9.5 for men, 8.5 for women (You can use a search engine to search for Basal Metabolic Rate Calculator online to get a more accurate estimate). In my case, that would be approximately 2300 calories that I can burn in one day when i'm not active. If I eat absolutely nothing and do absolutely nothing all day (like I did a few weeks back when I had the flu) my body will burn approximately 2300 calories throughout the day, and I will lose weight quickly. But if I eat 2300 calories in a day, and my BMR is at 2300, I will not gain or lose any weight. Anything over 2300 calories will cause me to gain weight.

About 500 calories less per day will cause me to lose about a pound a week. There are two ways to cut calories. The first is to simply take in as many calories as you were. The second is to supplement your calorie burning with exercise. If you can burn an extra 150 to 200 calories a day, that means you can eat an extra 300 calories or so and still lose weight. But the even better news is that it will actually speed up your metabolic rate, causing you to burn more calories (Remember, muscle requires more calories than fat to operate, and exercise builds muscle). This is why a combo of exercise and fewer calories will work so much better than just diet.

So, the bottom line from this little lesson is the same thing I think we've known all along. In order to get healthy, we must eat fewer calories and exercise regularly. So my next step is to try to find a way to get more active!

I'm back

Sorry for the gap between posts, but to quote Mel Brooks, "Affairs of state must take precedent over affairs of state". In other words, lots of work deadlines have come and gone in the past few days, and the winter weather didn't help anything.

So, back to the program. Did anyone face the dreaded Super Bowl Binge? You know, the one where you host or attend a Super Bowl party and eat way too much junk food? Me too, but I will say that the thing I ate the most during the big game was actually the healthiest thing we made.

I simply mixed a few boneless, skinless chicken breasts with some Rotel, chile peppers, cumin, garlic, paprika and jalapenos, put it all in the Crock Pot and let it cook for about 6 hours until the chicken shredded itself. Wrap some of that in a tortilla (whole wheat is the healthiest), top with some salsa and enjoy. I was really impressed with my chicken tacos, and I pretty much made up the recipe on the fly using stuff we already had around the house. Delicious!

Of course, I did have a frosty beverage or two and a piece of chocolate cake, but overall, it could have been a lot worse.

And what a great football game. I found myself more into this particular Super Bowl than previous ones. However, most of the commercials were just awful. They're simply trying too hard!

Have a safe week, stay warm and be healthy!

Failure is not an option

You know something folks? You are all amazing!

Can you believe what we have been able to do with an idea, some e-mails and the words of some guy that most of you have never met. We have created a system where people are believing in health. They are believing that they can accomplish their goals. They are believing in themselves!

The reason I say this is because of all the support and positive e-mails I received after my "Derailment" entry. So many of you told me to persevere and keep fighting. So I had a bad weekend ... SO WHAT! This is a marathon, not a sprint.

Thanks to your words of encouragement, I have found my second wind. Monday and Tuesday involved healthy, low calorie lunches. I am beginning to speed up on the stairs each day. I feel good, even if the scale doesn't show quick, massive weight loss. It takes time to lose weight, especially if it is done the RIGHT way. The fad diets are the WRONG way. Staying strong and fighting through the struggles of habit is a big part of it.

If we continue to support each other, WE CANNOT FAIL! Good luck to all and, again, thanks for the support!

DERAILMENT!!!

As a matter of fact, I don't think the train derailed as much as it simply ran over me.

I threw much of my hard work out of the window this weekend for reasons I don't even understand. The biggest reason was an abundance of food at my home because certain events were postponed due to weather. Of all the days to have more food in my house than normal!

Friday was the last scheduled day for one of my staffers before she moved on to a new position. We were planning a little potluck lunch for her, so I got in the kitchen Thursday night and made some brownie cookies and Mississippi Caviar (which is a black-eyed pea salsa that you eat with corn chips).

My wife was also had an event scheduled for Friday night where we were taking food, so she was also in the kitchen on Thursday night cooking up tasty treats.

Needless to say, both events were cancelled. All of that food was staring at me, with those non-judgemental eyes.

"It's OK Doug, take a bite. I won't tell anyone," said the delicious brownie cookie.

"Doug, you don't want us to go to waste, do you?" said the black-eyed peas.

So, I completely gave in, eating way too much food over the course of three days and regretting it the entire time. For whatever reason, despite my internal guilt, I couldn't give it up.

Now I'm back to the drawing board. It feels like my first day again, although I know I didn't gain all my weight back. I just need to focus, and this winter weather needs to get out of here so I can get outside and go for a walk!

Cloudy with a chance of ... Roasted Chicken?

As many of you know, EBD offices are located near the State Capitol in Little Rock. There is a certain franchised sandwich shop next door to our office. I won't officially name it, but let's just say its name could be defined as an underground commuter train.

With that said, for as long as I can remember back to my childhood, my favorite sandwich at this shop has been a meatball sub. It's a simple enough concept. Take a foot-long roll, fill it with meatballs, cheese and red sauce, sprinkle a little parmesan cheese and oregano on it, and enjoy. Its beauty is only matched by its simplicity. Nowadays, you can even get it toasted!

But alas, as I continue on my healthy path, an "inconvenient truth" has presented itself. Meatball subs aren't that good for you! Can you believe that? According to the underground commuter train website, my foot-long meatball sub has 1160 calories (without the parmesan cheese), with 400 of those calories from fat. It has 46 grams of fat and 3060 mg of sodium!

Is this a knock at this restaurant's menu? Absolutely not, as they offer many, much healthier choices. I think the knock here is at myself for making that choice for so many years, when other, much healthier choices were readily available.

So, I give you the new choice for Doug at the sandwich shop. A roasted chicken breast on a six-inch wheat roll with lettuce and a smidgen of the olive oil blend. Grand total (according to the shop website) 365 calories! Add a diet cola and your're good to go! You could even add some baked chips and still be under 500 calories for lunch.

Is it my meatball sub? No :( 
Is it tasty and filling? Yes :)

To quote The Matrix Reloaded, "The problem is choice". Making better choices will determine our healthy outcome. So really start putting some thought into what you're putting in your body, and you will see better results. I was able to shave 795 calories from lunch. I bet you can find some cuts to make in your diet as well, without giving up a trip on the underground communter train.

Did you know ...

That, as of today, we officially have 454 members in the 10 in 10 progam? And did you further know that those 454 members' combined weight is 86,960 pounds?

I am so happy that so many people are trying to change their life for the better.

Remember what this is all about! This is not so much about fitting into that new wardrobe as it is living to watch your children and grandchildren grow up. We are here to improve our lives forever, and I'm proud of everyone who is participating!

So, that means we need to lose a combined 8696 pounds before Oct. 10 to reach our goal. Keep going, you're doing great!

Feel the burn

Happy Monday to everyone!

After a fairly uneventful weekend, I began Monday feeling good about how far I have come and where I'm going. I also began Monday feeling the burn as a couple of my co-workers joined me in a new office exercise program, which we were testing out today.

Simply put, we took a mid-morning break, and instead of going down to the vending machine or hiding out in the break room, we joined together to exercise for a little bit.

Below is the breakdown for you to try. I will take you about 15 minutes:

2 minutes - walk in place
2 minutes - jog in place
2 minutes - walk in place
2 minutes- squat and hold for four seconds (put your arms out in front of you and squat down and back up)
2 minutes - walk in place
2 minutes - knee lifts (lift your knee up toward your chest and back down. Alternate between legs)
2 minutes - quad stretches (try to touch your backside with your heel. Alternate legs)
1 minute -  walk in place (to cool down a bit).

Don't stop in-between exercises, just move right to the next one. That's it.

To be honest, it felt really good. Not only did we get some exercise in, but we were able to do it in a low-key, social environment where we held conversation throughout the entire workout. Since the program passed the test, tomorrow we're going to have someone else lead some new exercises, and a new person leading each day to keep it fresh.

This may be something you can do at your place. Even if you just jog in place, do some jumping jacks, lunges, etc. Remember that it's about getting up and getting the blood flowing. Every little bit helps, so gather up some co-workers and take a shot at some office exercise!

Woo Hoo!

I lost another pound this week. Officially down to 242!

I know that doesn't sound like much, but I was not sure what the scales were going to say this week. As I mentioned a couple of days ago, it has been a stressful week around my house. It's mainly because this was the first week my wife went back to work since the birth of our son. It's been a crazy time.

So, ultimately, what this tells me is that even though I know I didn't master my healthy diet this week, I was able to stay on track. Taking the stairs everyday, eliminating the snacks and keeping the "everything in moderation" mantra seems to be doing the trick ... for now!

I am really having trouble with an efficient, effective exercise program. It all comes down to time. By the time I get home, eat dinner, clean up, get my kids a bath and get them to bed, it's already around 9 p.m. After that, I just want to relax for an hour before I iron my clothes for the next day and go to bed. I'm already getting up at 5:45 a.m. every morning to get to work on time (I have an hour-long commute), so there is no time in the morning. I guess I'm going to have to get serious about taking some walks during lunch here at work.

Does anyone have any tips? I would love to hear them!

Don't give in to fried chicken

Are you having a week like mine?

The giant stress cloud has moved overhead and has begun pouring on me. Too much to do!

I have found myself fighting a tough battle this week. Nothing commands comfort food like stress, and I am craving fried chicken like you wouldn't believe.

With that said, I haven't had any yet, but I don't think it would take much to push me off that cliff.

I guess we are in the third full week of this program, and I can understand why temptation is beginning to rear its ugly head. For the most part, we've eaten healthier and exercised, but now we start to miss the things we love so much.

This is the piviotal time. YOU CAN FIGHT THE TEMPTATION, AND SO CAN I! Say no to the chicken!

Keep on plugging away. You're doing great!

Three Day Weekends

Are absolutely fantastic, especially with great weather in January!

However, I found the last three days difficult to maintain my healthy path. I think it's mainly because of the relaxation that comes with a long weekend. It's easy to let your guard down.

I didn't do terrible this weekend, but I wasn't great either. I ate out a couple of times and cooked a large dinner Sunday. Tried to drink plenty of water, and I did work outside some, so I was up and moving, but I did not do any "true exercise program".

Back on the path today. Brought a healthier lunch and I might go on a short walk during my lunch break today since it's pretty mild outside (if the rain holds off).

Good luck back at work today.

First Success Sheet mailed

The 10 in 10 Success Sheet - our e-mail newsletter - was sent around 3 p.m. on Friday to all participants.

If you did not receive it in your inbox or if it came through unreadable, please write a comment to this post or send me an e-mail and I will send you a PDF version.

We are working to have this and all future Success Sheets posted on the blog or at ARBenefits.org. I will let you know when they're up.

Enjoy

Plus 1

This is probably the only time I have been happy about gaining a pound!

My weekly weigh-in this morning showed me at 243, which is one pound more than last Friday's weigh-in. Obviously, the bad news is I gained a pound. But the good news is I only gained one pound after my bout with the flu. I knew I had put some of my 10 pound loss back on after the flu because I was so dehydrated when I had it that my weight could not have been accurate last week, so for my net weight to only be +1 tells me I'm on the right track.

That means I'm -9 over two weeks net. Averaging 4.5 pounds a week is pretty serious weight loss. I think most professionals will tell you that a one to two pounds a week is a good number to shoot for. I'm sure I will begin to plateau in the coming weeks, but I can already tell a difference in the amount of energy I have and the way my pants fit.

Of course, my plan all along was to shrink my way into a new old wardrobe :)

I need some updates from all of you. Send me a comment or e-mail about how you're doing so far!!!

The Burrito

There is a tiny Mexican restaurant in Hot Springs which has served as a purveyor of deliciousness for some 40 years now. Their cheese dip is the stuff of legend, and they love to put said cheese all over the top of many items on their menu. It's spectacular!

Last night, I let my guard down and enjoyed one of their most popular items - a meat burrito covered in cheese dip with chips.

There is nothing fancy about this particular burrito. It is simply a giant flour tortilla filled with a small cow's worth of beef, covered with cheese (you can get it with onions, lettuce and tomatoes if you desire). It is a large, calorie-laden gut bomb of fantastic proportions, and I LOVE IT!! I ate every single bite, chips included.

So, why am I telling you this when I'm supposed to be focusing on eating healthy and losing weight? The reason is simple. I believe that if you want to succeed in losing weight, you have to accept the fact that you are only human, you have passions and desires and sometimes, despite your best efforts, you are going to give in to your desires. Believe it or not, THIS IS A GOOD THING!!! Treat yourself to something you're really craving. Savor and enjoy it. Make it an event with friends and family. Whatever you need to do to feel like you are living!

Then, once the dust has settled, come right back to the plan you have been following so dilligently. You'll be ready to start on the healthy path again and that hole in your soul reserved for decadent food will be filled for a while. I'm already back on track today with my granola and black coffee for breakfast.

Obviously, this is something to be done only occasionally (no more than every two weeks would be a good place to start). Remember, we have been talking about a lifestyle change, not a diet. No one can be expected to find a healthy place in life by giving up everything they love. Indulge on occasion and your conversion to a healthy lifestyle will stay on track. Remember, if losing weight was easy, we would all be skinny. This little indulgence can at least make losing weight bearable.

So, from now on, when you just can't stand celery and yogurt anymore, live a little. Just remember to follow the rules of The Burrito!

I must be getting lighter

Because my car is going faster!!! I received my first traffic ticket in about 15 years yesterday on my way home. I was passing another car in a passing zone, but apparently I was a little heavy on the gas pedal in doing so. The only 10 in 10 happening yesterday was me driving 10 over the speed limit! Oh well, the State Trooper was very nice and life will go on! Stayed under the speed limit coming to work this morning.

Back to the program, how is everyone doing? Are you sticking to your plan? My mom and dad invited us over last night for dinner and made homemade french fries, which I ate, but in moderation. I had one small serving to go with my fish, beans and salad. I will get on the scale Friday and hopefully will be back close to the 242 I was at last Friday. Since my appetite has returned, I'm sure I gained a couple of pounds back after the flu.

I've added a couple of new sections to the blog. The Recent Comments section should allow you to read comments as they arrive. Also, the Quick Notes in the red section on the top right will have basic information for you as I need to share it.

We are up over 300 members!! Unbelievable!! We're a memorable quote or two away from becoming a pop culture icon!!

Good luck today!

How to lose 10 pounds in a week

It's a weight-loss revolution. Ten pounds in a week. What would you pay for those kind of results?

$100? $200? $500?

The secret to this amazing transformation is available to everyone, and it can be yours absolutely FREE!!!

So, what is this unbelievable weight-loss tool?

The stomach flu!

No more to say. I contracted the stomach flu and suffered through Thursday and Friday. I didn't eat anything for at least 36 hours. The pounds melted off.

On Friday morning, one week since the start of the program, I got on the scale and had dropped 10 pounds, from 252 to 242. Most of that was due to my lack of food and the dehydration that came with the flu, and I'm sure this morning, I was back up a couple of pounds. With that said, the bottom line is that if I didn't contract the flu, I would have lost a couple of pounds anyway, so I'm proud of myself.

Needless to say, my illness was the reason I've been out of pocket the last couple of days. I apologize for my absence.

Back to the plan. Let me know if you're interested in that Stomach Flu Weight-Loss Plan. It's still going through my house, so I can probably hook you up!

Also, don't forget to read the comments below the posts. This is your feedback about the program, so be sure to read what your fellow 10 in 10'ers are doing to get healthy!

Stay Strong!!!

Who has two thumbs and is struggling to change their unhealthy ways?

(Two thumbs pointing toward myself) THIS GUY!

Bad habits sure are hard to break. Last night, I caught myself in the kitchen looking for a snack at around 8 p.m., and the only reason was boredom. I resisted ... this time!

I did take the stairs again today. It wasn't any easier than yesterday.

Stay strong everyone! Get through these first couple of weeks and it will get easier (I hope!!).

Tuesday

It's Tuesday and I'm back to work today after my Razorback weekend in Memphis!

Today is the day I'm kicking it into high gear now that I can get in a rhythm. I parked in the parking space furthest from my office this morning, despite the cold walk. I also took the stairs to my floor (four flights to be exact). I'm not going to kid you, the stairs did me in early. I was huffing when I got to the top, but I made it!!!

For breakfast, I had one of those frozen breakfast sandwiches. However, it was the low fat/low calorie version made with turkey sausage and egg whites on an wheat english muffin (It was surprisingly tasty). I think it was about 240 calories, which is comparable to one of those weight-loss shakes. I am full, however, and because of the fiber in the muffin and the protein in the sausage and egg, I should remain full throughout the morning until lunch. Also, I'm on my third cup of coffee, but if I drink it black, there are no calories to contend with!

I'll update you again as the day presses on. Remember, if you have a few minutes to take a break today, take a stroll around the office or (if you're brave enough to battle the cold), a walk around the block. Every little bit helps!

I'll update you again later

The Hardest Part

The new year arrived with a bang at my house, with the stomach bug making an appearance.  My toddler was the host this time. It's funny, because after the long night (we got to bed around 4 a.m.) and a quiet New Year's Day, I realized that my lack of appetite after this little affair was a good thing. Maybe it was a sign that I was making the right decision to start eating healthier and that the weight-loss gods were on my side. The last thing I wanted on Friday was food, so I started the program strong!

Saturday was a different story, however, as my friends and I made the trek to Memphis to enjoy the Liberty Bowl. Despite all the walking downtown and around the stadium, which is always good, I didn't eat well at all. A corn dog at the game, along with a couple of drinks, and then a very late dinner and a couple of drinks was not the start I had in mind for this program. However, I knew this weekend was coming and I knew a trip to one of the food capitals of the world was going to be tough to overcome. I do have to say that my late-night bar-b-q dinner was good, but not necessarily why you might think. I think I found it especially tasty because I was sharing the experience with close friends, as we discussed the intricacies of pulled pork. I am definitely a social eater.

This is definitely the hardest part of any program like this. It's the balancing act of eating healthy and exercising while still enjoying the social aspect that comes with food. I Just have to keep trying my best. I guess if this was easy, we'd all be thin!

Let the battle begin!

I just wanted to make everyone aware of my "plan of attack" for meeting my 25lb weight-loss goal.

I have tried almost every diet imaginable, from counting calories to low carb, and they have all failed. Why, you might ask? I believe it's because the all demand that I give up something, and what I have found is that the things I give up are the things I want the most.

So, my plan for this adventure is to cut back on my portions and simply make better decisions. There are foods that I love to eat that are actually good for me, believe it or not, and I am going to make the effort to make smarter choices when I have a meal. Eat more of the veggies and less meat and bread. Drink water with each meal instead of ordering a soda or sweet tea. Skip dessert or have some fruit. There are lots of options that don't demand I give something up. Really put some thought into each meal instead of ordering by number off the value menu!

Exercise is the next step. I am going to wear a pedometer each day and try to take 10,000 steps. That means I'll park farther from the office, take the stairs and maybe even take a stroll around the block at lunchtime. We can all do those things! At home, my plan is to ride my bike (I have a trainer I can attach it to so I can ride indoors), do some push-ups and sit-ups, and utilize the fitness games on my Nintendo Wii. Heck, even marching in place for 20 minutes will get your heart rate up to the level that's beneficial to your health. Don't be afraid to try whatever works for you.

Are these long-term solutions? Maybe. Maybe not. At least I'm taking steps I believe I can handle without burning out in a week. Don't try to change your entire diet and take on a huge exercise program. The odds will be stacked against your success. Start with some simple changes.

If you've got some ideas, share them with everyone! Just click where it says comments below this post.

Thanks for signing up!

So far, we have signed up just over 50 people in the 10 in 10 program. Thanks to everyone for your commitment to a healthy 2010.

Watch your inbox for a welcome note in the next couple of days.

We're getting close

Welcome one and all to the 10 in 10 blog. We're just a couple of weeks away from the start of our weight loss journey, so check back periodically to read about my challenges along the way. I've got 25 pounds to lose before October, but I'm hoping to do even better than that.

Here's a little bit about myself. I'm 6'2" tall and I've always been a large (framed) guy. When I went to college, where I was a tennis player, my coach made me his project, removing about 30 pounds of fat from my body in the first semester. I remained around 185 pounds throughout my remaining years in college and even the first year out of college, which is just about perfect for my frame.

Then, I got married! And yes, the stories you hear about gaining weight after marriage are certainly true. I have ballooned up to 250 pounds over the past 10 years, mainly because I love food, my wife is an excellent cook, and the schedule of everyday life has taken over. I don't exercise like I should, I eat high-calorie meals too often and I lack motivation to do anything about it.

Sound familiar?

In this program, we're going to help each other along. If you've got a comment or success story to share, send it to me. I want to hear it. With your permission, I might even share it with the others in this program.

Good luck! I will be by your side every step of the way. We're going to lose some serious weight in 2010, because we owe it to our family, our friends and, most importantly, ourselves!