A Rough Patch, Old Habits, and Spring is Here
Writing this entry, I hear myself promising that this won’t be one of those “where have I been?” posts; that said, I realize that some explanation might be in order, so apparently I am ignoring the voices again (it’s a joke Mom, a joke! 
).
For writers, and particularly blog writers, there are a million theories on the rights and wrongs of keeping readers engaged. Some insist that you should post very short pieces several times a day; others insist that it’s maybe 3 times a week is plenty, and possibly better, if the quality reflects the time that’s been taken.
Regardless, there is one thing that is nearly universally agreed upon among successful blog writers: Posting regularly is the key to keeping readers engaged. In particular, if you post several times a week on average, you should never, ever, just disappear from your site for a couple of months with little or no explanation.
Guess which cardinal sin I’ve committed.
However, the flip side is the break that I’ve taken from Almost Fit will hopefully stimulate a flurry of new articles, and has led to a few moments of fitness clarity (I hope). Time will tell.
State of the Almost Fit Nation
First and foremost, my weight for the most part has remained stable for the last few months, which is relatively positive, though hardly what I would consider great news. And to the point, my general level of fitness has definitely declined. This is especially true in the cardio department, where I find myself these days having to catch my breath at the top of a long flight of stairs. Not bent over gasping, but winded to be sure.
Since starting my current employment contract back in the fall, overall I gained an average of 2 lbs each month over the first 4 months, but I’ve not really gained much more in the last 3 months. Honestly this doesn’t come as much of a surprise for the following reasons:
- Old habits are still my worst enemy. I work in the software industry by day. As many folks know, one of the “perks” of working in software is in exchange for long hours they often provide things like free drinks ranging from flavored water and soda to fresh brewed coffee. While I work at home for the most part, I have spent a few weeks over time in the office, drinking my share and then some of free coffee, juice (though I try to cut it with sparkling water – usually), and the occasional really awful food choice from the vending machine, particularly late at night. I hate to admit this, but there has been more than one or two sodas mixed into the vat of things I know I need to avoid in the provided kitchen.
What is my obsession with “Free” all about? For whatever reason, when I see “free” anything my brain wants it. Whether it is a pile of junky freebies at a game conference or a soda at no charge, my brain automatically says, “why yes I will take one, thank you! (heh, heh, heh, SUCKER!)”, as if getting garbage for free makes it valuable. This old habit must end.
- Old habits, part 2 - Coffee. While I think that coffee in moderation is generally OK (though I am increasingly skeptical of even that – but I’ll save that for another post), I have let coffee get the better of me which costs me in a multitude of ways.
First, the sheer caloric intake of multiple mugs of coffee with cream is clearly not in my best interest on any level. I do not use chemical substitutes or low fat milk for a variety of reasons that are sprinkled all over this site. Instead I use the real stuff – the idea being that it needs to be in moderation. One cup of coffee with a little cream is fine. But when you cross over into multiple cups throughout the day, the benefits are completely reversed.
Second, I have gotten into the habit of once a week going to a local coffee house here to clear my head, get my week organized in my mind, and more often than not indulge in a froofy caffeinated sugary coffee drink. This is an old habit that I thought I had beaten cleanly, but it slithered it’s way back in when I let my guard down.
Third, I have reached a familiar point in my history with caffeine: I have built up a huge tolerance through overindulgence, which means I have to take in a lot more to get any energy effect – which translates to pretty much drinking as much coffee as I can get throughout the day. This for me leads to things like significant insomnia, irritability, depression/mood swings, late night eating, overall lack of energy, limited focus, and the list goes on. The sad thing is I know all of this, but I’ve allowed it back into my habits over time. I’ve got to fix this, and have begun do so. More on that in a coming post on coffee.
[UPDATE: only one cup today and going strong. Hi headache. Hi sleepytime afternoon.]
- Burning the candle at both ends: My friends and family will tell you that in general I am a pretty busy guy. Between my first priority of family, second priority of a job that keeps the lights on, and a million other projects after that, I am chronically overestimating what I can do in any given day. When I started my business last year, I felt overwhelmed, and there was a reason: I sat down and created folders for the concurrent projects that I was pursuing, and to my amazement, I had 12 full time projects all in the air, slowly moving forward. This didn’t include things like art and music, which I also pursue. And none of which were paying much. Sounds like a great business plan, eh?
So where does all the time come from? As I said, my family is my priority, with my day job closely behind. That leaves all of those “wasted” hours sleeping of course, which could be used for so many other things. So late nights and early mornings have led to significant sleep deprivation, which caught up with me in a big way over the last month. Not to mention, lack of sleep has been pegged as a contributor to all kinds of health problems from obesity to premature death (!). I’m fixing this too.
- Lack of regular exercise. Big surprise here. However, this may be changing fairly soon (gotta’ try, once again. That’s the best I can do.). Weather is better; but more importantly, I’m considering either joining a gym or possibly finding a personal trainer. I’m still in the decision phase, but I’ve never been closer to making that leap.
What I have learned this year more than ever is seasonal depression really hits me hard in the “I don’t want to exercise/I don’t care how I look or feel” department. With summer on its way, that should be less of a factor, but I’m hoping to start building good habits now while the weather is good, to head off the seasonal darkness that will hit later this year. In other words, learn from my mistakes, and try not to repeat them.
- Lack of regular consumption of vegetables. This was really my first winter experience eating seasonally, and I have to admit that I really did underestimate how hard it would be.
Since very little grows in our garden in the Pacific Northwest winter months, I’ve reverted to eating more carbs, nuts, and so forth – things that are particularly dangerous for someone of my body chemistry. I failed to return to the habit of cruising the grocery store more regularly looking for in-season organic produce, and this really has hurt me this year so far.
- Unexpected family challenges: This particular item is more about my extended family, but had a direct impact on my recent fitness progress. In order to circumvent the rain and cold of early spring, we purchased a treadmill last month, and have set up a very simple workout area here at home. However, after using the space twice, we had an extended family member come to stay with us as a result of a family crisis. And you guessed it – they occupied the workout room. Thus, I let that obstacle get in my way and fell out of the habit before it even took hold.
That has resolved itself as of last week, so I think I should be able to get back on track.
Getting the help you need
Through the last six months of new challenges, I think it’s clear that making these changes on my own is a little bit more than I can manage. I need help.
Fortunately, I feel as though I have a good foundation of knowledge that will prevent me from being sucked into crazy diet programs or extreme fitness regimes that are not sustainable over the long haul – plans for which I would have been much more susceptible in the past.
On the food front, I am continuing of course with eating real food in moderation, however I have decided that I want to adjust my dietary balance a bit further away from carbohydrates for a while. And I think I’ve found the assistance I need through a fellow blogger who is a proponent of a program based on whole foods, that I think I can get into. I’ll also be writing more about this over the coming weeks.
While I don’t endorse “low carb” diets per se as a sustainable means of permanent weight loss, I do know that for many of us, reducing carbs in favor of vegetables and healthy proteins is something that really works in the weight loss battle – it always has. My biggest objection to “low carb” diets was always the suggestion that eating chemical substitutes and industrial meat products was the way to go – I believe that is a deadly mistake, and one I won’t make again.
So, in my mind the two areas I need help with are:
- Exercise, via a trainer, gym, or running group (or combination of those three)
- Dietary ideas on healthful, whole food alternatives that lean toward fresh vegetables and healthful proteins/fats.
Sounds simple enough, right? I hope so. I am ready to feel better. Are you?
Related posts:
- On the upswing
- February: Behind, but finally feeling better
- 2010: Setting Them Up and Knocking Them Down
- January health and fitness goals – my two minute warning
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I’m glad you’re back! We all do that – get overwhelmed by life and disappear for a while… It takes courage to get back and take the bit between our teeth again.
Those sounds like sound goals! Good job!
So glad to have you back and I do hope you work more articles in as you have time!
I drank coffee for many years (30+) and last year decided I was done with it. I gave it up overnight and never had any reactions. I don’t know how I did it or even why – I just know I the time was right. Now I have a cup of cofee when we are camping or at family get togethers. I can drink it or not. I can’t and won’t give up my tea – I love TEA and it’s so healthy!
Keep us updated on your progress and I can’t wait to see your wonderful Gardening pictures.
I too am thrilled to see you back. I discovered your blog just just as you published your last post several months ago and have been eagerly awaiting your next post. The wait was worth it.
I’d just like to respond to a practical issue you raised: gym or personal trainer? I know that the answer for me has been to work one-on-one with someone. I have certain physical limitations due to arthritis and back problems. I have been working with a yoga therapist for almost three years now and although it’s expensive, it’s been worth it. Yes, I do do my yoga practise at least two or three days a week on my own, but seeing my therapist has been key to me maintaining and improving my health. I realize that my situation is a bit unusual, but I think the principle also applies generally to people who are extremely busy in both their personal and professional lives (I’m also self-employed and always juggling several things at once).
So I say, go for the personal trainer. He or she will keep you honest and on track.
Welcome back!
I’m also happy to see you back. We (the Perry family) love your Web site!
As for exercise, I’ve become increasingly hindered by my painful and mostly non-functional knees. Luckily for me, I have a pool and I spend an hour or two there everyday, exercising. It helps. I’m also working on dropping the weight, although I’m still happily wedded to my coffee with skim milk addiction. Looking forward to reading that post, you can be sure!
Working in any tech field is hard on the diet. How much variety can you get when you bring your lunch or dinner, or some days – all meals.
I drink my coffee black, so I don’t have the calorie or sugar problems with my 3 pots a day
Like you, I do tend to burn the candle at both ends a little too often. I’m in a recovery week now.
As far as seasonal problems, I find as I get older it gets worse. I vow next winter I will either do safe tanning beds, or take vitamin D supplements. Crazy to go through this every year.
I do think you are a little too hard on yourself. Considering the circumstances, you’re weight gain is not unreasonable, and easily lost once you get back to eating more vegetables and getting more exercise.
Get a working class dog. That forces you to exercise. Mine needs 2 miles a day. UGH!
Don’t make healthy eating harder than it really is. You don’t have to be a saint.
Take care of yourself. Sounds like you could use a vacation!
Hi Jeremy,
Here’s something you may want to try if you haven’t already, at least just so you can say you did before you write your coffee post…
Have you heard of “Dandy Blend”? Sally Fallon actually suggested it to me, with an even stronger suggestion that I give up coffee altogether. I didn’t give up coffee, but I did buy the Dandy Blend.
Here’s what it says on the box: “The Only Instant Coffee Substitute in the US with the Health Benefits of Dandelion Root.” I was excited to try something that was supposedly good for me and tastes like coffee, too…???
Here’s my conclusion: if you drink it right after a cup of your favorite coffee, it just won’t fly. BUT, if you drink it before you’ve had the real stuff, it’s not bad. Not great, but not bad. I think I could get used to it. What I use it for now is if it’s one of those days where I know I shouldn’t have any more coffee, but want a hot drink.
It was fun reading your stuff again.
Kelly
Glad to see your back writing.
Had a question for you on Coffee. You touched on it a littel in this post, and I know you said its another post entirely to really attack it, but I just can’t imagine it has any redeeming health qualities. A guy I work with swears by it and actually says its healthy? Or relatively he says. He says its not bad for you.
I can’t see any health benefits. Can you?
Thank you to everyone for your meaningful comments. I truly appreciate it – and honestly it makes me want to write more just to have the interaction with such a great group of folks!
@hanlie: thanks for the “bit” analogy – that really is how it feels. It’s been great to see you on twitter as well, and to see how you all are faring so far away!
@robin: So glad to see you here, and thank you so much for the “off site” help via email. I think you might know a thing or two about the food plan I’m going to try.
@Canadian reader: Hi there – thank you for the sound advice. I actually went to a training facility today as a matter of fact to check it out. I’m not sure that I can afford this particular spot, but I’m definitely looking at it as my first choice if money permits. Really good to have the reinforcement that it has value – Thank you!
@LaV: Hi there my friend – I hope you are well. Thank you for the comment, and the note you sent a few days ago. I’ve been taking Jonah to swimming lessons for a couple of weeks now, and I checked out the adult swim schedule there for the same reason. It may be a good alternative. I will try to catch you via IM
@Carole: I have to say I really, really appreciated your advice here, and your kind words. As a matter of fact, we’re getting away for the weekend – of course, I’m bringing my laptop (I know, I know), but hoping to use it minimally. On getting a dog, I must admit that we have one dog now who is exactly opposite of a working dog
, and we recently lost our other dog to cancer very abruptly. It was truly heartbreaking. We’re looking at getting another dog probably at the end of summer, as I think you’re right – it really does give that little extra push to get outside when you know that your 4-legged partner in crime will be THRILLED to go with you. 
@Kelly: Hi there Kelly! You know I’ve never heard of Dandy Blend, but will have to look into it. I’m actually leaning more toward tea right now, but that said I’ll have to check. Wow Sally Fallon eh? Very cool!
@Tyler: On coffee, you know I don’t know of any benefits of drinking it. I know that (avert your eyes if you are squeamish) there used to be a lot of chatter about the benefits of coffee-based colon cleanses, but that really ain’t ma’ thang’, if I can use a southern drawl for a second there.
Seriously, my article on coffee won’t be a huge indictment, but there is some recent evidence that suggests it’s worth thinking twice about drinking too much of it for a variety of serious health reasons.
How’s that for a teaser?
I had actually heard something like that about the “benefits” of coffee.
How about energy drinks? Any healthy substitute for the caffeine? To get that extra kick in the morning?
@Tyler – the best recent article I’ve read comes from Zen Habits – “55 ways to get more energy”. Here’s the link: http://zenhabits.net/2009/05/55-ways-to-get-more-energy/
The article is written by the Wise Bread folks (http://www.wisebread.com/), which is also another great resource.
We all experience those times when we let life get in the way of our good intentions and slip a bit. The important thing is to never stop ‘getting back on track’! Stay positive and you’ll back into your groove in no time!
Hey, hang in there! Everyone has times they need to be away from the blog and everyone has times of setback or little forward progress. You know what you need to do, and you\’ve been stable, so both those are good things! Sleep, exercise… both way more important than blogging!
I get over 100g of carbs a day, but much of that is in veggies and some fruit. I don\’t eliminate grains and grain products, but I don\’t eat tons of it either. I think of it more as a moderate carb way of living, rather than low carb. Cutting back a little might jump start you though. And if you are under stress from work, extra veggies and antioxidants won’t hurt a thing!
On the coffee, can you stand it black at all? That might help at least with eliminating the cream calories. And perhaps if you don\’t like it black quite as well, it might discourage intake. If you find you are needing the caffeine (my hubby gets withdrawal headaches if he doesn’t get his coffee), perhaps tapering off with some green tea drinking? Good antioxidants there, much less caffeine! I get 3-4 cups of green tea a day and I sleep like a log. I just try not to drink it in the evenings.
Also, any exercise is better than none. Don\’t feel you have to devote hours to it, just try to get in some each day. Build on that as you can. It’s not an all or nothing proposition. Any movement can be beneficial! This is a lesson I’ve had to learn… I tend to be a full bore or nothing sort, but with my physical limitations, I’ve learned that even a quick few sets of pushups can benefit me. Or bodyweight squats, or a quick 10 minute walk.
@shauna – I have to say, I have thought about your comment for several days now, and I truly appreciate the message. I tend to be hard on myself about getting back on track, _yet again_, but that is great advice. It’s the best I can do!
@Cynthia – Hi Cynthia! Thank you for stopping by, and your sage advice on exercise as well. On coffee, I have from time to time moved to black coffee, but I actually think I’m leaning toward going one step further and slowly eliminating it, which I’ve done before. I also get “withdrawals” from going caffeine-free, but I have a few tips that I’ve gathered that may help. I’ll be writing about it soon! And thank you too on the exercise sage advice. I am taking it to heart.
Such is life! We have those periods when it is really a struggle to do all of the things we know are right and necessary for us. And then we get back on track with renewed devotion and begin to see things clearer. Keep your mind on the prize – great health, a more positive self-image, and a more attractive physique
Based on your post, I know you’ll be successful. Regarding your eating plan, cutting out high glycemic carbs and refined sugars will definitely yield benefits. Have you ever tried juicing? You can juice to squeeze in extra servings of vegetables when you are on the go. Wheat grass is wonderful for stabilizing your blood sugar levels and helping you to keep those craving under control. Once you add the regular exercise to this mix, you’ll have a lot more energy and you will definitely start to see the weight come off. Good Luck! I’m so proud of you.
@CraigB: I haven’t looked much into wheat grass from a blood sugar perspective. Definitely something I’d like to learn more about. Thanks, and thanks for the encouragement!
Good luck with the going caffeine free if you decide to do that! But if you don’t, ‘cuz there are good things about coffee, like antioxidants, don’t stress it, just do less. And remember exercise need not be a black and white scenario or formal, whatever you do each day counts. Today, mine is going to be more digging up of old, diseased rose bushes. I can guarantee that made my legs sore yesterday! If I am successful in getting them all out (2 down, 7 to go) I think I might grow veggies in the front yard in their place, LOL! At least for this summer.
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