I believe that anyone at any point in the year can make significant changes in their life that last forever. I’m a fan of goals. I’m a fan of progress. I admit that even I am guilty, however, of taking a look back at the past year and judging myself. Seems almost inevitable that we want a mulligan on a few things. There’s something about the number “one.”
Whatever the case may be, I sat down on Saturday and put together a Vision Board for 2014. It includes goals, reminders, and inspiration. Some people use glue stick and clippings for their vision boards. I put mine together digitally so that I can make multiple prints and hang them in places I’ll see them most. I need the constant reminders.
Things haven’t been great in Meltdown land. While I have continued to work toward slowly changing bad habits, many still linger. My weight has fluctuated from week to week, going up and down four to five pounds. I am still around my starting weight. Perhaps a few pounds higher (I will start posting weigh-ins again soon). I’ve been in a ridiculous funk about weight loss, mostly beating myself up because meal planning seems impossible for a picky-eating diabetic who loves sugar, processed food, and isn’t a big fan of veggies.
I’ve spent many nights thinking about what I need to change and how I’m going to do it. My top five are:
1. Watch less TV: I never realized how much television I watched until I broke down the numbers. It’s embarrassing, actually. After reviewing my routine for the past year or so, I figured that I watch an average of 5 to 7 hours of TV on weeknights. On weekends, it can average 10 to 12 hours. Added together, that is about 52 hours of television a week (give or take). Multiply that by 52 weeks and that’s more than 2700 hours of tube watching. Flat out horrible. I can’t help but think of where I’d be had I dedicated just 250 of those hours (an hour 5 days a week) to movement. I’m committing to cutting that number in half in 2014.
2. More meals at home: Anyone who has spent time with me knows that I am a social eater. I love the words, “Let’s do lunch.” Doing lunch usually ends up in me eating things that don’t contribute to my goals. It’s unrealistic to say I’ll stop eating out. I won’t. And I don’t think anyone should have to live that way. However, I am cutting back on the frequency.
3. Quality sleep: This continues to be a struggle. Sleep apnea sucks. And I wish there were a better answer than wearing a mask that shoots air up my nose. It remains hard to keep it on, but I will continue to try. The benefits of quality sleep are much too important to ignore.
4. Water: I have no excuses for not drinking enough water at work. I now have unlimited water less than 20 steps from my desk. I also have a few co-workers who care enough to ask if I’m hydrating throughout the day. Just one question: :”They” say you should drink half your body weight in ounces. Does that pertain to people who are nearly 400 lbs?
5. Changing my mindset: I’ve had trouble, at times, coming to terms with losing too much weight. As a former football player, I was always a big, strong guy. A lineman who pushed big weight. A big dude whose name always had the word “Big” in front of it. I’ve been afraid to lose that. Reality is that I’m not that guy anymore. I don’t play football. I have no reason to be a 400-pound bencher right now. For now, I need to lose the weight and significantly increase my physical fitness. I will still strength train and lift to be strong. But it will be a different kind of strong.
Here’s to another year, Team Meltdown.
What positive changes are you looking to make in your life?