Project Bike

As a health professional there is also an image to keep and you have to be careful of the things you do. If you eat fast food or enjoy a piece of cake at a client site because there was a birthday party you are soon to hear, “What are you doing? You can’t eat that, you are supposed to be setting an example!” I just wanted some damn cake! More times than not I do eat health foods, about 85% of the time to give an estimation. I also have a list of about 15 foods items that make up the bulk of my nutrition and all of them are healthy. The problem I have as a health professional and as a human being is the exercise. I am right up there with you if you are one of the millions of Americans that do not get the recommended exercise during the week. I, more than a lot of people, know about exercise. I know how much you are supposed to do to get the desired result you want, the type of exercise, how to do them properly and so forth but the problem is……I don’t. I make excuses just like everyone else. Some of my favorites to use are, “I’m just too tired today” or “There is always tomorrow.” I never use the excuse that I do not have enough time because I know that is a load of bullshit and I can’t even lie to myself that much. I am always trying to find something that I enjoy doing that will get me the results I want, think Ryan Reynolds in Blade Trilogy. I want to have a low body fat percentage and a lean cut look. I know how to do it but I just don’t. I always put it off for another day or I get into these workout spurts and then I get bored with whatever I am trying.

I go through workouts like most people go through fad diets. I have tried Cross Fit, making my own work outs, getting workouts out of men’s health, Insanity, going to the gym, boot camps, the jersey shore workout, the Troy/ Brad Pitt workout, etc. I got into a year of doing mud runs which has stopped due to breaking my ankle. My most recent endeavor involves watching a guy on You Tube who puts out different workouts on a weekly basis, I think his channel is called six pack abs I think. They are actually not that bad and because I travel I think they will become pretty handy.

I want to try to find exercise that I will enjoy doing on a regular basis. Well….here goes a shot at something else. I will try bike riding. I have actually not rode a bike since I was in my early teens and I have yet to test out the saying, “It’s as easy as riding a bike.” If I fall I am going to be very pissed at that guy or girl. I am turning 28 next week and I know that if I want to get serious about my goals it has to be now because after the age of 30 things become a little more difficult in the exercise category including building muscle mass, maintaining muscle mass, bone mass density, and the list goes on. It turns out getting old really sucks or parts of it anyway. I will start this new journey this weekend when I return home from my work trip. My goal is to have enough endurance to ride down to the beach on the weekends from my apartment, roughly 45 miles rough trip. I will use my new friend on YouTube to motivate me during my travels and on a couple days during the week but I want to bulk of my exercise to come from cycling. I bought an inexpensive bike from Wal-Mart to start off and all the cool gear to go along with it.

However, my adventure didn’t start out the way I planned. I am in Wal-Mart ready to pick out the bike I want. A guy at one of my clients is an amateur BMX rider and has offered to put together my bike for my while I am gone. I am instructed to buy the bike in an unopened box so that he knows all the parts are there. I am ready to be a good soldier! <Salute> Well see what happened was…….the guy sent me three bikes that he thought would be good from Wal-Mart and they were out of my top pick so I decided to go with number 2. I asked the lady if I could get the bike in and unopened box. They didn’t have any more other than the one that was already built on the rack. I had an internal struggle moment at that point. I didn’t want to have to wait until the bike came in and take it to the guy to put it together. I WANT IT NOW!! I gave in and got the bike put together and had to fit it into the trunk of my car so that I could make it home. It also turns out that in the past 15 years they have made some unique advancements to bikes because I couldn’t even figure out how to put the damn kick stand down at first. I thought I bought a bike that was jacked up. I finally figure out the kick stand and now my new bike is sitting in my living room getting used to its new home while I am away. I will take it out for a spin on Saturday and that will start Project Bike.

I am going to document as much as possible along the way as well as my biometrics and photos. I currently weigh 224 as of 8/1/12. I will post some before pictures below so I can track my progress in more ways than one. I have a 39in waist. My goal is to get down to a 37in waist and get my weight down to 200 while still having lean muscle.  

Day One! 8-4-2012

So today was the first day of my bike riding adventure. I woke up and immediately packed everything up, made sure everything was adjusted and set out about 10:30. I had a path in minf that I wanted to follow. If you are familiar with this area, I went down the rode the runs by Lowes on 646 to 96, down 96 to HWY 3, HWY 3 to 646 and back to the apartment. If I had to guess I would say it was 7 or 8 miles maybe a little more. I am definitely a long way from riding to Galveston which is about 60 miles round trip. My legs felt the ride and I am sure I am going to feel it tomorrow but it was a good start. It felt kind of weird to ride in the rode but like a good biker I used my hand signals when I turned and followed the rules of the rode. I even saw a group of biker coming down HWY 3 and they waved to me like I was part of the new club. This is just the beginning. 

Family Reunion and 4th of July!!

What a long weekend and week!!! Even though work was not really involved too much I am tired.

Family Reunion
I went to a family reunion this past weekend but I wanted to wait to post a blog until I got some pictures from it so I could use them. I got some but I will probably post more once I see them. This family reunion was for family on my dad's side which I do not get a chance to see....pretty much ever so I was a little hesitant about going especially because my dad and brother were not able to go. Good news was that my aunts and two of my cousins were able to make it and I just saw them last year after a long time so I knew it wasn't going to be a bad time.

It took a long time for me to actually get there because of flights and my own stupidity, on Friday when I was supposed to leave I woke up to find out that my flight was cancelled due to some weather so I had to reschedule it to Saturday. Well.. I had some friends come in town and they wanted to go out so that had to happen and I figured that even though I might stay out late I could just stay up all night and catch my flight at 6:30 in the morning. GREAT IDEA!! It actually worked out really well and I made it to the airport on time, past security (even though I probably smelled of shots and beer), and was at the gate belly full from breakfast waiting for the plane to arrive and start boarding when......my head dropped and I passed out!! I did wake up 5 minutes after the plane had left and everyone was gone. FAIL!!! I had to go changed my flight and that put me about 3 hours back. You would think that if someone was sitting there sleeping in the gate area someone would come over and say, "Hey are you supposed to be on this plane!!??" But no they just left me, again FAIL!

I finally got to WI about 3, got picked up, and got to the camp site about 6 pm. I got the run down of the family tree on the way over because it had been awhile since I had seen everyone, turns out from later conversations that it had actually been 16 years since ours last family reunion. The first night I was there some of us older kids went out on the town and had an awesome time, as you can see by the pictures below. On Sunday we just had an old fashioned cook out with food, volleyball, baseball, and craziness. Something funny about the just the words family is that no matter if it has been a long time or even never at all knowing that someone is in your family makes a difference. You instantly bond with them and can be your crazy self, they are all kinda stuck with you anyway. I am very glad that I got the chance to go and even though it wasn't very long, too short honestly, I am glad I got to meet a lot of people that I had not met or we were to young too remember. Hopefully it is not another 16 years before we get to have everyone together again because it sure was a good time! Thanks to everyone that helped bring us all together even for a couple of days.

4th of JulyAfter working on Tuesday I got to spend July 4th with some good friends at the pool. The sun was out, drinks were flowing, and the food was great! We even got some fireworks to make the night complete and lucky everyone still has there fingers and toes, aside from a 1sst degree finger burn and a couple of hurt feet from stepping on hot ash. We did almost get in trouble by the Fire Marshall but we made it out alive. I am so glad that I am back in clear lake so I can enjoy these moments with everyone. That is really something I missed living in San Antonio. My brother is actually moving back over here in a couple of months so that will be fun too. A place is only as good as the people you know in it so that make Clear Lake one of the best places I have ever lived. Love you guys and I can't wait to do it again this weekend.

New Weight Loss Pill

The FDA approved a new weight loss pill, Belviq or Lorcaserin, yesterday and it is the first weight loss pill that has been approved in more than a decade. It is being compared to fen-phen and researchers say that it will not have the same affects.

The pharmaceutical company tried to get this drug approved in 2010 but studies linked the drug to some tumors in animals this year after more research they concluded tumors are unlikely in humans. The drug will only be available to patients who have a condition along with being overweight such as diabetes, high blood pressure, and cholesterol.

Here is my take:

There is no quick answer to weight loss, now do I think it some small cases that weight loss is needed right now to avoid serious complications, yes I do. It takes lifestyle and mental changes to have healthy lifestyle. This pill has actually only shown weight loss success of about 3-5 pound weight loss on average in a YEAR!! That means that a 300 lb person only lost 10 or 15 lbs in a year. Someone could start exercise and eating a little better and lose way more than that in a years’ time.

We are getting so used to having things "right now" and at the push of a finger that we do not know how to go out and get what we want anymore. I would say be very cautious with this new pill and it should only be used in the most extreme cases. Here is a million dollar answer to weight loss, hard work, determination, knowledge, skill, and desire.


Here is just one news article about it: http://www.seattlepi.com/news/article/FDA-clears-first-new-weight-loss-pill-in-13-years-3667182.php

The 7 Habits of Highly Effective People

So I have started a new book, "The 7 Habits of Highly Effective People" written by Stephen Covey. Just going through the first two chapters I am already hooked just because of the philosophy behind the book. One of the keys the author talks about is that you should not just read the book but pass along the information to others. I am not going to quote the book directly and sometimes I am not going to post a blog right after I read the chapter so the exact details are a little of but you will get the point and I hope you also read this book.

Private Victory

Chapter 1 is basically an overview of the whole book. The premise is about who we have come to the point where we are no longer taking responsibility for our actions and if we want to succeed, grow, and experience true happiness in life we have to make sure we are looking inward rather than putting all the blame for what is happening to us on everything "out there" rather than "in here".
One of the biggest things that stuck out to me in the chapter was how the author talks about how no matter what people do that need to make sure that the production and production capacity are in balance. I am a huge fan of balance in all forms of life and I have started to study it more and more. Some great examples that Covey gives are cars, bodily health, finances, and relationships. To put it into perspective he uses the tale of the goose that laid golden eggs. Once the farmer noticed the goose laid one golden egg a day he got greedy and killed the goose but there were no golden egg inside the goose so he destroyed the production capacity of the golden egg so now there is no more production the actual egg. He have to make sure our future is in line with the present, not too much now or you will disrupt the later and the same goes for the opposite. I know I personally need to work on all of these things. I try to save but I am not very good at it but I know sooner or later my production capacity will slow down and I will need a way to still get production (money).

Just to give you some of the examples that Covey uses:
If you don't take of your car throughout the year you are not taking care of the production capacity and sooner or later that care will break down and cost more to fix than it would have if you kept up on the routine service.

The same goes with preventative health care and your health. You have to take care of the production capacity that is your health and the production whether it be doing daily activities or working. On the flip side you cannot run 4 hours every day just so you can live 10 more years because you are spending your years running. You need Balance!! A little bit is good but a lot if not better.

Finances or where I really need to work. You need to be able to sacrifice a little now to enhance your future. I try to do this but it always seems like there is something that needs money. I will do better.

Habit 1

Chapter 2 is all above looking inward at everything going on in your life rather than putting the blame on other people or other things and giving them power over you and your decisions. You might not have control of what happens to you but you do have the freedom and the power to control what your response is for what happens to you. You have to remember that you always have a choice! I really like this concept in the field of stress management. You should only worry about what is in your circle of influence and even then you should not worry about it. Do not give it power over you.

Two main aspects that are talked about in this chapter are responsibility and being proactive. You have to take charge of your actions and be a proactive solver of the problem. Do not just constantly blame others for your situation. Do what you can to change the situation and even if you can't make the situation better you can make it better for yourself. Use terms "I will" "I have" not "If only" "They" "I wish". If you want something go out and get it. Never let anything have the power over you to change how you feel because you lose that power more time than not.

Habit 2

Habit 1 is about knowing that you are responsible for all of your action, maybe not the consequences but you are responsible for how you react to every situation is up to you. You can change how you act towards a certain situation even if you are scripted to act a certain way. It also emphasizes that you have self-awareness and can use your imagination to see a better future for you. You have to use your left side of the brain and your imagination to see a future you want for yourself and then use your right brain to put the plan into action. So in computer terms Habit 1 says, "You are the programmer" and Habit 2 says, "Write the program." Habit 2 had three main points that stuck out to me.

One of them was that we have to start everything with the end in mind. No matter what it is, if you start the project or anything thinking about how you want it to turn out you can direct how you act.
The other main fact that stuck out to me was that ever person has to look at the different roles they have in life and determine what values they would like to put into them. I know that I have not been the best son, brother, worker, friend, community person, etc. Yes, I might do the right things most of the time but in the sense of how I would like to act in the matter of values I know that I can do better.

The last main point that stuck out to me talks mission statements and how they can effect a relationship or business. They must be created by everyone but they outline the values that should be followed in every decision. If these core values are ingrained into everyone and they act on everything through them you will be pretty successful.

Habit 3

So this is the last of the personal habits. Habit 1 says that you are the creator of your future and if you want to change you can. You just have to take responsibility for your actions, true responsibility. Habit 2 says that now you have realized you can change your have to figure out the ways to do that by making a plan on how to change, writing the plan. Now that you know you can make the plan and you have made the plan it is time to carry out the plan. You have to actually put your money where you mouth is and walk the talk. There are many points that hit home with me in this chapter because this is where I have a lot of problems. I have the imagination to make the plan of how I want to be in the future but the action is not where I want it to be.

One key of all successfully people is that they have the integrity to do the things that normal people don't want to do. Things like getting up early, exercising, putting in the extra work, and having that real work ethic is truly what separates people who are successful and people who blame everyone else for what is happening to them. It's when you feel like you can't move and you just want to sit down and do nothing after a long day and you drag yourself to the gym to get a little workout because you know it is important to you. They are not the most urgent things you might have to do but they are important. When you are driven by things that are urgent but not important that is when you are letting everyone else run you around and stress you out. This also goes into time management.

There are many limitations to the time management tools people use. People can use lists to determine what is urgent but that does not distinguish priorities well if you add what are the priorities are you really need to plan ahead. Even it you are a master at schedules your start to neglect the people in your life. The best thing is energy management that focuses on what is important to you and the relationships in your life.

Again, one of the things that really hit home with me is when I read that most people do not do the things that are important to them because they are not urgent. Two things that I have been saying for a long time is that I wanted to start attending church more often, not for faith reason per say but more for the message. I also wanted to be more involved in my fitness but not more how much I plan and plan for both of these actions which are important to me I have not been able to do them like I want and I just realized today, honestly, it is because they are not urgent, I also say, "there is always next Sunday or there is always tomorrow to work out." I need to realize what is important to me and make time to do those and stop being guided by others or things that are not urgent or important. We need to look at every situation in life in terms of opportunities not problems. Opportunities for growth, to better ourselves, or just learn a good lesson.

The key is not to prioritize what's on your schedule but you need to realize what your priorities are and what is important to you and then schedule those things.

Public Victory

Now that we have looked at how to look inward and becoming more independent rather than being dependent on everyone else to dictate your life our control your feeling Covey now goes into how to become more interdependent, being able to create relationships with other to create remarkable outcomes. At first people are dependent then they can become independent and then they can shift into interdependence.

The biggest portion of this intro section of habits 4-6 is Covey talking how to effectively create relationships and grow those relationships. He uses the analogy of a bank and how people have an emotional bank account. For me it was easy to understand this portion thinking about friends I have because I am not married and have no children. According to Covey you can build strong relationships buy making deposits into your emotional bank account with people so you have a positive balance in the account through kept promises, trust, kind gestures, listening, etc. However if you constantly make withdrawals from your account with people through broken promises, flaking out, lying, being deceitful, etc then pretty soon that relationship will fail. I know I try to do as much as I can for my friends and family and will always be there whenever they need me but a lot of the people I call my "friends" do break promises or they always flake out when they say they will be somewhere. Maybe once or twice this can be forgiven because the emotional account has a positive balance but after awhile it just becomes to much and I feel like there is really no reason to continue the relationship because it is not a true friendship.

Covey also talks about how in any relationship whether it be friends, family, marriages, work you have to be able to express your expectations in that relationship or it will not be successful because of different paradigms. People will just wonder why you are not meeting their expectations when they truth of the matter is you really don't know what their expectations are, how can you?!!! I can think of a couple of past relationships that have failed because one person or the other did not meet someone expectation of the other person and I think if those expectations were made known in the beginning it would of made everything a lot easier and there would have been a mutual understanding from the beginning.

Habit 5 - Think Win/Win

Now that you have worked through the personal victories it is time to start creating interdependent relationships. Going into any kind of relationship whether it be with family or at work you have to think Win/Win. Covey looks at 6 paradigms people can have when going into a relationship or with any deal or decision that takes two people. I will go over each briefly and you will be able to tell which one would work the best when trying to make a deal that will build a strong relationship.

Win/ Lose - This paradigm goes best with competition minded people. If I win then you lose. This might be able to get you ahead in the short run but in the long run most people will probably not want to work with you nor will you be the most liked person.

Lose/ Win - These people just give in whenever someone else has a strong opinion. They let everyone else get what they want even if it is at the expense of what they want.

Lose/Lose - In this paradigm nobody really gains anything from the deal and is bad for everyone involved. Usually this occurs with an enemy or when you are trying to get revenge on someone. There will never be a winner in that situation.

Win - This person just wants to win and it does not really matter if the other person wins as well or loses. Covey uses the example of a mom trying to save her children. She really doesn't care about anyone else other than her.

Win/Win - This is the best method for building relationships that will last and in business will make everyone cooperate and succeed.

Win/Win or No Deal - I really like this attitude because you can go into a meeting knowing that if both sides do not agree with the deal than you would decide it is best not to have a deal at all. No hard feelings.

With all of these paradigms it is easy to see that the only one that will bring success and growth to any organization is the Win/ Win strategy. Even in family and friend relationships if it is one sided it will never work.

Why ask Why?

Do you remember when you were a little kid and your parents asked you to do something and you asked, "Why?" The answer was usually a stern look and a response of, "Don't ask why, just do it!" We have always been taught when an authoritative figure asks you do something you do it without question, but why? So many problems have been solved because people thought about doing it a different way or a crisis averted because people were told do something and asked, "Why?" Inventions have been made, discoveries, and disasters avoided.

I am not a parent but I would imagine when I do that I would encourage them to question the norm, within reason, to get a better understanding of the world around them. I always want to know more about a situation and I want to make sure I have all the facts so I can attack the situation from every angle.

In an age when so much information is readily available we should not take offense when someone asks a question about something we say because either they want to know more, asking for clarification, or making a suggestion about a different way to approach a situation. We have to be willing so swim upstream if we want to continue to grow.

On a side note I will be watching for the Supreme Court's ruling over health care reform so I will be writing about that a little later in the week.

The Beginning

I do not have a lot of time right now to post a long blog but I just wanted to add something so I can get my blog started. I always like learning new things and staying connected in what is going on around us, especially in health because that is the field I work in. I will be posting blogs related to health and also my thoughts around different things that are happening around me. I think this is a good platform to express some opinions, remember that are only my personal views and I welcome discussion. I know I do not know everything but striving to learn more is essential and if I write something that is factually wrong please let me know and I will research it more than I already have which honestly might have been zero.

I will try to post at least one new blog a week about things I read or see during the week. Also if you have questions about health or just questions let me know and I can write about it.