Recently, I’ve become a member over at DailyBurn. This is a social networking site where you can track your nutrition and workout progress. There is a forum there and other like minded fitness individuals who can help you meet your fitness goals.

Quite a bit has happened for me in the last few months. I’ve been active in the gym and have been really changing my eating habits. So, I’ve been staying active and getting thinner, however, I’m still at my same weight that I’ve been in the past 8 or so years – 225 lbs. I’m not concerned about that, though because my body is changing and I see results when I look in the mirror – FINALLY!

Yesterday, Andy Smith, CEO of DailyBurn, issued a 90 day CEO challenge. The challenge, which is quite simple really, is to do SOMETHING that will make us all come out better people in terms of our fitness goals after 90 days. I’ve joined the challenge and will be tracking my progress here and at DailyBurn until the final day – November 17th. I have set some specific goals and have chosen a 90 day plan, which I will be writing about soon right here.

If you’re looking for some extra motivation and want a great site to meet people and track your progress, check out DailyBurn.

It’s been awhile, I know, but I’m not much of one who makes claims that I’m not able to verify myself.

When I last wrote, I wasn’t eating that well and surely wasn’t even working out on a consistent basis.  Therefore, I didn’t want to be hypocritical in my writings.

That being said, I’m happy to report some great progress that will hopefully be inspiring those of you who are seeking motivation.  That is the topic of my discussion today – Finding Motivation to Stay Healthy.

What Motivates You to Stay Healthy?

Do you have any motivation to be healthy?  You probably do, or you wouldn’t be here reading this website.  But how much motivation do you have? Is it enough to get you to make changes toward healthier eating?  Enough to get you away from the computer and into some form of exercise?

Somewhere, somehow, you’ll need to find the desire to get moving.  This desire was in me for the last 10 years, but there were always excuses that smothered my hopes.  “Too busy”,  “Not enough time”,  No energy”.  These thoughts come easy and are very hard to combat.  However, I found ways to break through and I’m going to continue the fight, and so will you!

About 4 months ago, I was battling a health issue that was ongoing for about 6 months before that.  After seeing multiple doctors and other professionals, I became desperate for a solution that never came.  Turning to the internet, I found out some answers that helped and eventually purchased a couple of books written by experts on the subject.  As a part of my healing process, exercise was encouraged by both experts.

I woke up with the desire that I would make myself go to the gym at least 5 days per week and focus mainly on cardio activity.  4 months ago, I weighed 225 lbs.  I’m 5’ 11”, and my ideal body weight is supposed to be around the 170 – 180 range. My goal is to reach 185 lbs.

For the past 4 months, I’m happy to report that I’ve consistently been to the gym and have almost hit 5 days per week.  Sometimes it’s been 4 days but mostly 5.  Over the course of 4 months, my scheduling has changed during the days so I’ve had to adjust around accordingly.

After 4 months of working out – cardio + weight lifting, can you guess how much I weigh now?  220 – 225 lbs fluctuating.  Discouraging?  Maybe. But I told myself that I’m not giving up. I’m not leaving this lifestyle change.  So, I’ve actually stopped looking at the scales because they can be discouraging if I focus on the weight loss number.

What IS encouraging, however, is that I’m definitely losing inches.  I see myself in the mirror and I’m transforming into a different figure.  The weights may stay the same right now, but my inches are coming off and that encourages me.

So… if you’re looking to lose weight or get stronger and you’ve become discouraged that the scales aren’t changing right away, take a closer look at yourself in the mirror.  You just might find motivation in seeing that the inches are coming off your body and you really are slimming down.

I woke up today (Saturday), and looked at myself in the mirror.  I was happier with myself as I noticed slimming.  It motivated me so much that I went to the gym and worked out my biceps and back this morning.  I usually take Saturday as a rest day, but I had missed that workout during the week this week.  Seeing the results of my efforts the last 4 months in the mirror this morning, I was encouraged to go to the gym and get that workout in this week.

Now I’m ready for a swim at the community pool later this afternoon with the family.

More activity = more weight loss.  More weight loss = more motivation. 

Obviously, when we refer to having Six Pack Abs, we’re referring to the all encompassing idea of having and maintaining better health and greater physical strength in our bodies.  Having a six pack (along with a donut every once in awhile) is just the benefits of a healthier life. 

Here are 5 keys that have helped me maintain the Six Pack Ab Habit…

1. Develop Friendships at the Gym – They will notice when you’re gone and ask, “Where were you?” It helps keep you in check.

2. Change Things Up – When you feel bored or like you’ve hit a plateau, use the elliptical machine instead of the treadmill or swim laps in the pool.

3. Choose a Healthy Diet – Most people think “diet” means to “starve yourself” of certain foods. The way it will be talked about here is actually defined as “a: food and drink regularly provided or consumed b: habitual nourishment”. The healthier you eat, the higher the desire to workout and the more you workout, the healthier you will want to eat.

4. Keep a Positive Attitude – Your Mind is a powerful thing. Don’t get discouraged by others around you that may be in better physical or cardio shape. Everyone is at a different level and it is very rare to feel positive when we begin to compare ourselves to others. Remember, you are doing this for YOU, not them. Focus on you and your goals.

5. Study Good Health – The more you read the better you will be at accomplishing your goals. It is so important to go to more than one source since there are many different opinions when it comes to good health. Choose what makes sense and feels right. (One that I have found to be very helpful is “Body For Life”. This book is great overall, putting together a good nutrition diet as well as a good workout program).

Here are 5 key areas I’ve been adhering to in making my six pack ab and workout goals become a habit…

1. Gym membership – If you’re paying for it, you’re going to want to use it!

2. Kid Care – Make sure that you have someone else watching your children. This allows you to focus and get the best out of your time.

3. Set realistic Goals – These don’t have to be where you want to end up. Just where you think you can start.

4. Set aside a specific time for your workout – Treat it like a doctor’s appointment where you would have to pay a $25 “No Show” fee if you decided not to go.

5. Track your workouts and progress – Length of time, what you did, calories burned…all of these things will help you see the progress before you see it in your appearance. (DO NOT weigh yourself as a tracking procedure…this will only frustrate and discourage. If you wish to measure your success, use a tape measure to record your waist, hips, thighs, etc.)

So the other day I was chatting with my Dad and he gave me the secret to losing weight. Unfortunately, he had been ill with the flu for a few days but he was feeling better by the time we were chatting.

The conversation went something like this:

Dad: Hey, one more thing, I have lost 6-7 pounds, found the secret to losing weight. Know what it is?
Me: No. Do tell.
Dad: Stop eating.
Me: Ha ha. Good one. True.
Dad: Of course we can’t do that forever. But I am now eating no more than a handful at an eating session and only one or two times per day.
Me: Good Job. I believe you’re on to the right formula.
Dad: I know you fast once a month. Try cutting down on the volume. Eat what you want, but very little. Walk away from the food in about 5 – 10 minutes. You’ll feel fine, hunger will go away. Try this, it will work, and you’ll lose weight guaranteed.

And there you have it. You now know the secret to losing weight. Who says Dad’s don’t know anything? My Dad does!

Actually, there is some truth to our conversation. I had a routine doctor visit about 2.5 years ago. The doctor said I have high cholesterol. His advice for me was to take some pills. I declined. “You need to become a grazer then”. He went on to explain precisely the conversation that my Dad and I just had. He told me to eat 5-6 times a day but very little in each session.

After giving this some thought, I realized that most of my excess weight has come as a result of eating double portions at each meal. I noticed that I’m always going for “2nds”.

My goal for this week is to cut back on my meal portion and not eat 2nds. This is a simple goal, but I’ll report back to make sure I’m keeping the commitment.

Why did I start this site?

I’m a person who is highly motivated, yet not real goal oriented at times. At least in the written sense. Mentally, I can put my mind to things and get them accomplished. However, I’m not highly motivated if there is no reason for me to buy in to the final outcome.

For some reason, weight loss has been one of those things that is on my mind, but it isn’t the highest priority. I work long hours each day. Most of them are spent sitting and in front of a computer screen. With the little time I have during “off” work hours, I want to relax and clear my mind while being with my family.

In addition to these things causing my weight loss dedication to be a lower priority, I am not “too” overweight. Not that bad. If you see me in person, I don’t look that much over weight. According to the BMI calculators I am Obese. I weigh 220 lbs. I’m 5′ 10″. According to the BMI tools, my ideal weight should be 185 lbs. Personally, I don’t think I’d have any skin on me if I weighed that little. But the hardest part is, I think, I haven’t hit rock bottom. Not that I want to. I just think that hitting rock bottom sometimes causes a powerful motivation for change. Most transformations are the result of something serious happening in one person’s life.

So, my goal is to get to 200 lbs. I need to lose 20 lbs. to get there. This also means I need to set and work toward the goal. I hate being so micromanaged. Counting calories, writing down every exercise, and watching every step I make turns me off in a big way. However, I’m realizing that if I’m ever going to reach my goal, I need to monitor that progress.

The reason I started this site is because I need something to “answer to”. Something to account to. For those interested in reading about my progress, I’m hoping that this will prove to be my motivation. I have other reasons for getting that six pack stomach. These reasons include my wife, my children, my own well being, energy (I want it back), and some negative things that I’m trying to get rid of about myself.

The journey has already begun. I’m going to reach my goal. To reach it, I know I’ll need to be more specific in writing out the details of the hows and whens, but for now, I’m considering it a victory in getting this site up to where I can write about it.

It’s true, that little victories make a difference in helping us to achieve our goals. When it comes to eating, I’ve developed a habit of accepting set backs. When I was younger, I was very active and rarely had any chocolates, candy, or otherwise. I’d eat cookies occasionally, but I was constantly active playing football, basketball, baseball, swimming, and skateboarding that I never had room for excess fat. Now that I’m older, it seems I’ve amplified my caloric intake with good and bad foods, and have minimized my activity.

Last night was a victory for me. After 2 bowls of brocolli and cheese soup (probably should have had only 1), I didn’t succomb to that temptous bowl of chocolate smothered ice cream. Instead, my wife brought me cottage cheese and I ATE IT. We only stayed up until Midnight and I didn’t get the munchies after the cottage cheese. Maybe I should start reaching for that instead, when I feel that hunger feeling coming on at night.