Losing and gaining

One more week has elapsed, and this week has been a little tougher than the previous two.

Towards the end of the week I was not feeling like a person that had lost any further weight, so was rethinking my strategy. It was a week without badminton, and fewer steps had been recorded than those of the previous week.

For six mornings I have walked "Blue" our faithful German Shepherd, one day I was unable, due to an old operation causing some discomfort, activity at work was the usual amount of walking. A big difference was also there was no walking to work, this week I needed to use the car.

After returning from walking Blue this morning, it was time to weigh myself, which I do only once a week at the same time and on the same scales, 80kg 

The doubts I had of not losing any weight this week were wrong, this was far better than expected. 80kg  was my target for the end of April, now I have lost 1 kilo each week for the last 3 weeks.

From now forward until April my target will be revised, to lose 1 kilo a month, roughly half a lb a week. This will put my weight around 77kg when we go to Scotland for our holiday.

As I am a novice, and no expert, the following statements re merely my opinion and not medical facts.

The fact that I have only had one can of beer, a packet of "wheat crunchies" and a small bowl of peanuts in the evening means I have consumed very little snack calories in the evenings, remains a significant factor.

The meals we eat have been a good balanced diet of vegetables, pasta, potatoes, fish, one meat dish, eggs, various beans, milk cereal, remain a stable food intake.

• Main meal menu for the week

• Saturday
• Chicken and spinach pasta with salad
• Sunday 
• Roast lamb potatoes & veg
• Monday
• Tuna and Tomato Rice with Salad
• Tuesday
• Vegetarian home made (Sort of)
• Wednesday
• Colcannon Jackets, with smoked cod, egg  & beans
• Thursday
• Fish cakes (Smoked haddock and spring onion) Potato wedges with paprika
• Friday
• Vegetable and Bean bake, home-made, Salad and garlic bread

Lunch at work, one sandwich, a yoghurt, raisins, pre biotic drink, cereal bar and one or two pieces of fruit, and no extras purchased.

One other activity last week was indoor climbing at  Reading Climbing Centre

(Screenshot of part of their web page)

Progress was up on my visit the previous week. I spent an hour mainly in the bouldering area, with one successful "Send" on the Auto Belay Grade 5; This included a climb from base to top using Orange holds, followed by a climb down using any hold.

After a brief rest Grade 5+ was a challenge unconquered only ascending a third of it's height.

Improvement in my climbing is put own to a few things;

1. Improved weight to strength ratio; A little lighter, with same strength
2. Technical awareness; Making better use of foot positioning
3. Mentality; Improvement on approach, positive attitude and most importantly fun

Wisdom and warning

So as I have shared my progress my goals and ambitions, I am keen to keep this progress steady and achievable without taking risks, cutting corners or meals, which is hoped to be sustainable.

Though I am seeking more from my climbing as a hobby, I know that there is much to learn but already I am more self-aware, but the spin-off I wasn't expecting has been the positive "can -do" approach at work.

Over the next few days I will be working out some training exercise and  routines, not for body building, but toning. These will be needed in order to progress safely with climbing, as well as strengthening pull muscles, giving attention to antagonistic muscles equally.

Feel I may be a way off a six pack, both from my abdominal muscles and the Supermarket shelf's, sat nicely between the two at the moment!!!

Weight shifting (Slowly)

Time to tighten the belt.

One more week has passed, and the effort to loose weight is paying off, yesterday morning I tipped the scales at 81Kg, a loss of one more kilo.

The key word in the above statement is effort, you get nothing in life for free, somewhere somehow you have to pay. Just flipping that on it's head, you pay, if you do nothing, your health ultimately suffers, a warning I received a few years back, where an irregular visit to the GP sounded alarm bells.

I was the classic male person, over 40, very few health checks, a drinker, ex smoker and poor eating habits, but that was then and this is now. There were valuable lessons learnt, but old habits can return.

This week the loss of a kilo came from sensible eating of regular meals, good health food, apart from a couple of "treats" that were planed, but not rewards. Every day I walked the two miles to work and the return journey home. Three evenings upon arrival home, dropped off the work bag and went with my wife Sue for a walk with Blue, monitoring my steps with a Garmain Vivofit, each day exceeding 16,000 steps and once over 20,000 steps.

Monday night indoor climbing at Reading Climbing Centre for an hour, managing 75% of the auto belay and numerous easy routes in the bouldering area. As I am looking to improve my fitness and climbing skills, I am also reading a book "Learning to Climb" by Eric J. Hörst which gives a good all round approach to indoor climbing.

A good training / climbing session should require 30 - 60 minutes actual climbing, though most people are in the arena for longer, on account of belaying, observing and socialising. Although I am only half way through the book, so far, the quality of advice has been sound.

Tuesday and Thursday lunchtime, four games of badminton each session, meant not sitting at a computer lunchtime. Good for building reflexes and explosive movement, helps with hand eye co-ordination.

Then we come to fuel, food and drinks; Most meals have been a combination of fish, pasta, chicken vegetables and a little bit of meat. My wife Sue is an excellent cook, and has gradually introduced me to the finer culinary delights, Using various cook book recipes with a few spin offs to suit our palate, not one meal is missed. All our meals are sat at the dinning table, including breakfast cereal. The plates are left clean, no leftovers.

Those that may struggle with portions, it is worth while to spend a little time counting calories, I did this a couple of years ago, weighing and counting all my food intake. Now to be honest, we know the foods that are calorie heavy and eat accordingly, I was once told, if you wish to follow a healthy diet, buy a recipe book for those with diabetes, but never go without a meal to loose weight.

Can the weight loss over the last two weeks be sustained, I really hope so. This week is my turn to walk Blue, our German Shepherd, for his before dawn walk, so the day will start with a twenty minute stroll. You can't call it a walk, as it is "his time", and he likes to sniff the recent activity. Mind you if he had his way, upon sniffing a nearby cat, he would prefer that I could run like Linford Christie, truth is I run more like Agatha Christie.

This week coming there will be no badminton, so I am going to supplement this with a lunchtime walk, and maybe try doing some "star jumps" which do get the heart pumping.

Calculating my body mass index, I am still obese, and will remain so until my weight drops to 78Kg given that is only 3kg away, dependant on when I reach 80kg, that will be my next goal.

Finally, how do I feel, actually the main feeling of bloated-ness has dissipated, but the "podgy belly" reminds me when I glance my reflection, there is still work to be done. Mentally, I feel very good within myself, probably as I am doing this for me at my pace. 

One piece of sound advice, check with your GP on your medical condition, and visit at least once a year, so you don't cause any unnecessary harm or injury to yourself, and those people with family, don't exclude them and they will support your unselfish actions.

A good start

A loss of 1kg means I am off to a good start. Takes me down to 82kg

The week has seen a few changes, all with a view to shedding those unwanted pounds.

Last Monday, was the first time I attended in door climbing this year, a hobby that dropped off in August last year. We are fortunate to have an indoor climbing wall, Reading Climbing Centre.
I had a very poor attempt at the Auto-belay, but spent most of my session in the bouldering area. The extra weight gained and the lack of climbing were very evident. My plan will be to attend a minimum of once a week.

I will be there tonight, and tomorrow, I am booked in for a game of Badminton.


Every day I walked Blue, our German Shepherd, first thing in the morning. This is not extra, as my wife and I always alternate Blue's first walk each week.

The big winner was walking everyday to work, and back home at the end of the day. It is only a short walk of 25 minutes, but it is activity.

Food wise, there has been a steep tailing off, from snacks and beer, but not to the point of abstinence.

Fruit is part of my daily diet, trying a new one , "Sharon" fruit.

Reading through a climbing book, I purchased last year, I believe that one of the phrases looked at Weight to strength ratio; is a key area, the less weight, more activity, and targeted exercise will help maintain an interest and improve climbing technique and stamina. 

Due to the improved activity, it is only the "in-between meal snacks" that will be given up. The body needs fuel to run, now I am asking it to do more, the last thing I want to do is starve it.

I have checked my Body Mass Index (BMI) I am classed as "obese"

But let me put that into perspective, I can only alter my weight, there is nothing that will change about my height, to reach my "normal weight" 

To loose 17 kilo's to reach the top end of normal, is a goal that I do not believe is either achievable or healthy, in my opinion. About five years ago I dropped down to 76kg's and people were concerned with how I looked.

So my first target to be at or below 80kg before the end of April is on track.

Starting the new year of 2015

Via Ferrata September 2014

There are a number of people that will look upon this blog with an understanding and empathy, while others may read out of interest, there are many blogs on many subjects, this one will be unique, as it is by me about me, therefore no one else could claim that uniqueness, as I am the only one of me that I know of.

So, what will this blog be about, it will be a whole rounded reflection of my lifestyle, health and mental well being. I could rattle of a load of facts about who I am and what I do, likes and dislikes and endless stuff.

I share my life, with my wife Sue, and our six year old German Shepherd, named Blue. They will be an integral part of my life this year, as in years gone by.

Sue and Blue in the Cumbrian mountains.

Well today I have braved standing on the weighing scales, for the first time this year, mind you it is only the 1st January 2015 with a roll on the drums and a spin of the wheel, the needle rests on 83kg about 13 stone. About 10% rise on September last year.

This is my main aim, to reduce that weight down in two stages, firstly to 80kg before we go to Scotland in April 2015 and then to 76 kg before we set out for the Lake District in September 2015 our two holidays booked for this year.

As well as numerous gadgets for measuring many things there is one primary measure in my quest, which is not measurable with any gadget, happiness and well being. But those out there familiar with the phrase "Frumpy" or the feeling of it, when clothes seem to bulge and stretch the stitching a little bit more than before, will know what I mean.

What I will endeavour to do is merely become more aware of what i eat and when, along with continuing with hobbies and relationships.

There will be no boot camp, fasting or fad diets, healthy living and life style along with good relationships, in home and work life throughout this year. Remembering what works for me may not work for others.

Just for the record all the drinks, savouries and sweets left over from Christmas are in the cupboards as we speak, they will just last a little longer than they would have done, but will still be consumed.