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01 May 2023

Happy May!

Just For Today, I Make a Commitment to Stay On My Food Plan! (CICO)

Well, I have been lost for about six weeks! Traveling for work and some increased stress has *ucked with my process recently. I know I can do better - just have to find the mojo again.

I am kayaking frequently but have not walked much, or done weights. Feels like crap. And, eating a lot of grain carbs of wheat and oats - also not so good for me.

At least we did some yard work!

Today, I commit to logging food and drinking my water!

Calorie Deficit, Protein and Weight training....top three items!

"Burn the Fat, Feed the Muscle" - Tom Venuto

2023 Goals:
* Walk, bicycle and kayak for the joy of movement
* Down on the Idiot Box to meet my goal weight while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 8-10 cups of fresh water/fluids daily

14 April 2023

Happy Weekend, My Favorite FS Friends,

I have been traveling, and traveling...in fact I am in Raleigh, North Carolina assistant teaching another cohort of future trauma therapists.

Food has been about 50%-50%. I stay on track pretty well during the day but some of the dinners are too much food. I often split the dinners in half to limit portions but
it has been more difficult recently and it feels like stress eating. It feels like a backslide of sorts but I do not travel again for work until August

I have been kayaking in between the trips, and trying to add more steps. I am really looking forward to getting back to my home routine and back on the loss journey more effectively.


Calorie Deficit, Protein and Weight training....top three items!

"Burn the Fat, Feed the Muscle" - Tom Venuto

2023 Goals:
* Walk, bicycle and kayak for the joy of movement
* Down on the Idiot Box to meet my goal weight while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 8-10 cups of fresh water/fluids daily

19 March 2023

Happy Day, My Fabulous FS!

Just For Today, I Commit to Staying On My Food Plan. (CICO, I/F 21:3)

Things are cruising along...we had a great paddle yesterday on an historic river where Francis Marion, the "Swamp Fox" fought on horseback during the Revolutionary War in South Carolina.

Tonight, garlic mashed "potatoes" made from 75% cauliflower and 25% potato. Cuts the carbs and calories. Mashed 100% cauliflower is my usual, but this time I added some real potato so it was much more convincing!

It comes down to one thing; how bad do you want it?

Calorie Deficit, Protein and Weight training....top three items!

"Burn the Fat, Feed the Muscle" - Tom Venuto

2023 Goals:
* Walk, bicycle and kayak for the joy of movement
* Down on the Idiot Box to meet my goal weight while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 8-10 cups of fresh water/fluids daily

15 March 2023

Happy Wonderful Wednesday, my favorite followers!

Just For Today, I Commit to Staying On My Food Plan. (CICO, I/F 18:6)

I am excitedly looking forward to some upcoming kayak day trips, travels around the country, and cleaning and planting in the yard.

When I was in Miami the AirBNB had the most beautiful tropical plants landscaped in their yard. (SEE PHOTO)

I am working on planting around the three small palm trees and azalea bushes I planted last year. A work in progress which will require some professional help to create a raised bed.

I loved the swing chair in Miami so much, I just got one for my own open porch where I will be able to gaze at all the trees and plants! It is not quite warm enough here right now, but I love planning ahead.

YUM~just made the best salad: spring mix, cherry tomatoes, red onion, red bell pepper, white albacore tune and avocado!

It comes down to one thing; how bad do you want it?

Calorie Deficit, Protein and Weight training....top three items!

"Burn the Fat, Feed the Muscle" - Tom Venuto

2023 Goals:
* Walk, bicycle and kayak for the joy of movement
* Down on the Idiot Box to meet my goal weight while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 8-10 cups of fresh water/fluids daily

12 March 2023

Happy Sunday my Fearless Followers,

Just For Today, I Commit to Staying On My Food Plan (CICO, I/F OMAD )

I am happy to see the Idiot Box moving down a bit. Always good reinforcement for the plan.

I love to travel whether for work or pleasure - March: San Francisco
for work, April: Raleigh for work, May: West Palm Beach and Savannah for pleasure.

It requires good planning to stay on the food plan when traveling. I am getting better at making healthy choices with the attitude it is a lifestyle - not a diet!

It comes down to one thing; how bad do you want it?

Calorie Deficit, Protein and Weight training....top three items!

"Burn the Fat, Feed the Muscle" - Tom Venuto

2023 Goals:
* Walk, bicycle and kayak for the joy of movement
* Down on the Idiot Box to meet my goal weight while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 8-10 cups of fresh water/fluids daily
Weigh-in: 185.2 lb lost so far: 57.8 lb still to go: 25.2 lb Diet followed reasonably well
   (3 comments) losing 0.3 lb a week

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